Quarterfinals Workouts
2023 CrossFit Games
TEST 3A:
For time, 1 athlete at a time, F/M/F/M:
10 bar muscle-ups
20 deadlifts
30 GHD sit-ups
20 deadlifts
10 bar muscle-ups
♀185 lb
♂275 lb
Time cap: 25 minutes
TEST 3B:
As soon as the second male athlete completes his last muscle-up, or the time cap of Test 3 is reached, the team will have 5 minutes to complete as many reps as possible of:
Clean and jerks
♀185 lb
♂275 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. Any requested video must clearly capture a ¾ angle of the athlete during the bar muscle-ups. For safety, the GHD cannot be placed directly in front of the pull-up bar.
This test begins with all four athletes standing across the line furthest from the pull-up bar (by the barbells). After “3, 2, 1 … go,” the first female athlete moves to the pull-up bar and completes 10 bar muscle-ups, then moves to the barbell to complete 20 deadlifts, then moves to the GHD and completes 30 GHD sit-ups. The athlete will then complete 20 more deadlifts and finally finish with 10 bar muscle-ups. When the first athlete returns over the line, the first male athlete will enter. Continue in this fashion with the second female and male athletes. Time will stop as soon as the last male athlete finishes their last bar muscle-up.
The score for Test 3A will be the total time for all four athletes to complete the test. In the event of a time cap, the team’s score will be the total number of repetitions completed before the time cap.
Team Quarterfinal Test 3B will start immediately after the last male athlete completes their final bar muscle-up OR the 25-minute time cap is reached. The team will then have 5 minutes to complete as many clean and jerks as possible. Each pair will have a single barbell. One man and one woman will work at a time, with the pairs switching as needed throughout the 5 minutes.
The team’s score for Test 3B will be the total number of clean and jerks (men’s total reps + women’s total reps) completed before the 5-minute time cap. Any successfully completed repetition where the barbell has left the floor before the time cap will count.
Tiebreak
Record the time when the first male athlete reaches lockout on their final muscle-up. This time will be used as a tiebreak in the event of a tie on reps during Test 3B. The team with the faster time will win the tie.
There is no tiebreak for Test 3A.
Equipment
- Tape to mark the floor.
- GHDs set to the appropriate height.
- Barbell, plates, and collars.*
- Pull-up bar.
- Two judges are required for Test 3B:
- One judge for the male barbell.
- One judge for the female barbell.
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 83 kg (185 lb) and 125 kg (275 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
General:
- Missing repetitions may result in the team’s score being adjusted to the last correctly completed rep before the missed/skipped rep.
- A significant number of no reps will result in a Major Penalty.
- If a penalty results in a time greater than the time cap, the team’s score will be adjusted to less than the total number of possible reps at a rate of -1 rep for every 5 seconds over the cap.
- If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time.
GHD Sit-up:
- Not touching the foot pads with both hands when entering the GHD will result in a 1-rep penalty.
- Performing the GHD Sit-ups with the hip clearly on the RED side of the pad will result in a penalty of at least 30 seconds.
Deadlifts:
- Use of gymnastics grips while performing deadlifts will result in a 15% Major Penalty.
Test 3A:
- False starts or starting in the wrong position will result in a 5-second penalty.
Test 3B Clean and Jerk:
- Stepping on or over the line = no rep.
- Lifting with both partners in the zone = no rep.
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1 of 14You must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.2 of 14You must pass through some portion of a dip before locking out over the bar.3 of 14The rep is credited when: Your arms are fully locked out in the support position above the bar. Your shoulders are over or slightly in front of the bar. Only your hands, and no other part of your arm, may touch the bar during the rep. Removing your hands in the support position is not allowed. At lockout, only your arms may support your weight. Requested video must clearly show a ¾ angle of the athlete.4 of 14Athletes and their barbells must always remain behind the designated line. The barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.5 of 14Bouncing the barbell is not allowed. The rep is credited when: The athlete’s hips and knees reach full extension. The athlete’s head and shoulders are behind the bar. Receiving any assistance with the barbell is not permitted. Athletes may NOT wear gymnastics grips during the deadlifts.6 of 14Begin and end each rep seated at the top of the GHD with both hands touching the foot pads.7 of 14You must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of your body. Your fingers must be at least in line with the top of your head when viewed from profile. The rep is credited when both hands touch the foot pads.8 of 14Equipment note: The distance from the top of the seat pad to the floor may be no fewer than: 40 inches (102 centimeters) for men. 37 inches (94 centimeters) for women. Resting athletes may adjust the GHD for their teammates as long as they do not obscure the view of the working athlete. If you are using a GHD that is BELOW the height requirement, you may elevate the GHD to create the correct distance.9 of 14If you are using a GHD that EXCEEDS the height requirement, you may touch an elevated target that creates the correct distance — e.g., women may use a 6-inch (15-centimeter) riser on a 43-inch (109-centimeter) GHD to create a net height of 37 inches (94 centimeters).10 of 14The non-working athlete in each pair MUST remain behind the tape line. Each rep starts with the bar on the ground. Power, squat, and split cleans are permitted. Hang cleans are NOT permitted. Bouncing the barbell is not allowed.11 of 14The bar must first be lifted to the shoulders, then locked out overhead. Snatching the barbell will not count. You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift.12 of 14Any style of overhead lift is acceptable (press, push press, or jerk). The rep is credited when: Hips, knees, and arms are extended. The feet are in line. The bar is over or slightly behind the middle of your body when viewed from profile. You may not lower the bar until you reach the finish position. If you receive a no rep for any reason at any time in the sequence, the entire clean and jerk MUST be repeated. Men and women will lift their respective barbells at the same time to accumulate reps.13 of 14There is no requirement to alternate in any fashion. Only one men’s barbell and one women’s barbell may be used. Non-working partners must wait behind the line. In order for lifting partners to switch, both same-sex athletes must be across the line away from the barbell before the next athlete may enter. Any rep that is performed with both male or both female athletes in the barbell area will NOT count.14 of 14*Note: During Test 3A, non-working athletes may warm up their clean and jerk.