Quarterfinals Workouts
2023 CrossFit Games
Starting at 0:00, every 3 minutes for 18 minutes, alternating between MM and FF pairs:
Row 400 meters (athletes on their own rower)
10 synchro shoulder-to-overheads
Max rope climbs in time remaining (1 rope, 1 athlete working at a time)
♀125 lb
♂185 lb
Download the workout description and scorecard for your division:
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Notes
Prior to starting, set up the floor plan as shown.
This test will be conducted in M/M and F/F pairs working in 3-minute intervals. This test begins with the two men seated on the rowers with hands off of the handle. After “3, 2, 1 … go,” both athletes row 400 meters on their separate rowers. Once both athletes are finished with 400 meters, they will move to the barbells and complete 10 synchronized shoulder-to-overheads. Once all 10 shoulder-to-overheads are complete, they will move to the rope and complete as many rope climbs as possible in the time remaining. Any completed rope climb where the athlete’s feet have left the ground before the 3-minute interval (or final time cap) will count. As soon as the M/M pair’s 3 minutes ends, the F/F pair will perform the same sequence for 3 minutes. Continue in this manner until both pairs have completed 3 rounds.
The score will be the total number of rope climbs completed by the team.
Use a single timer, counting up from 0:00.
Timeline: 0:00-3:00 M, 3:00-6:00 W, 6:00-9:00 M, 9:00-12:00 W, 12:00-15:00 M, 15:00-18:00 W.
Tiebreak
Record the time (total elapsed time) when the final female pair finishes their last set of shoulder-to-overheads. In the event of a tie, the team with the faster time will win.
Equipment
- Tape to mark the floor.
- Barbell, plates, and collars.*
- Concept2 rowers.
- One 15-foot climbing rope, measured and marked to the designated height.
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats are 56 kg (125 lb), and 83 kg (185 lb).
Be sure the team has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any team who in any way alters the equipment or movements described in this document or shown in the test standards video may be disqualified from the competition. Unless otherwise stated, teams may not receive assistance with their equipment during the test.
Video Submission Standards
- Film ALL competition area measurements so the distances and weights can be seen clearly.
- Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athletes during all movements.
- A full view of the athletes must be maintained for the entire test.
- Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.
- Videos must be uncut and unedited to accurately display the performance.
- A clock or timer must be visible throughout the test.
- Videos shot with a fisheye lens or similar lens may be rejected.
- Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.
- Do NOT use a countdown timer.
- Ensure the judge does not obstruct the view of the athletes.
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1 of 7You must use a Concept2 rower. The monitor must be clearly visible in your video. The monitor on the rower must be set to zero at the beginning of each row and must count up to the designated distance. Teammates MAY reset the rower for each other between rounds.
2 of 7Pairs start seated on the rower with their hands off the handle until after the call of “3, 2, 1 ... go” or until their interval has begun. They must stay seated on the rower until the monitor reads the designated distance during each round. If an athlete finishes ahead of their partner, they may move to the barbell and wait for their partner.
3 of 7Athletes and their bars must always remain in the dedicated work area. The barbell must be taken from the ground and be on the shoulders to begin the shoulder-to-overhead. Full extension of the hips and knees after the initial clean is NOT required before beginning the overhead lift. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.
4 of 7The rep is credited when both athletes have the barbell locked out overhead and: The arms, hips, and legs are extended. The center of both of the barbells are over or slightly behind the center of each athlete’s body, with the feet in line. Both athletes must reach the lockout position together. If one athlete reaches lockout ahead of the other, they may hold the bar overhead and wait for their partner. In the event of a no rep for any athlete, the pair must complete another full repetition.
5 of 7Only one working athlete may cross the line from the barbell work area. The non-working partner must remain behind the line until the working partner returns. Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted.
6 of 7The rep is credited when one hand clearly touches above the designated mark. Any successful attempt where the feet have left the ground before the end of the 3-minute interval (or the final time cap) will count. Athletes may choose to touch a fixed object, such as a beam or the ceiling, so long as the object is at least 15 feet (4.57 meters) high. There is no requirement during the descent of the climb.
7 of 7Pairs may rotate between athletes as they wish. The non-working athlete MUST remain behind the line of the barbell working area until the working athlete returns.