Quarterfinals Workouts

2023 CrossFit Games

Test 4

20-minute AMRAP:

1,000-meter row
50 GHD sit-ups
500-meter row
25 V-ups

Download the workout description and scorecard for your division:

  • Notes

    Prior to starting, set up the floor plan as shown. The monitor of the rower must be clearly visible. The V-ups must be performed in front of the GHD (closer to the camera).

    This test begins with the athlete seated on the rower with hands off of the handle. After “3, 2, 1, … go,” row 1,000 meters (counting up). When the rower reads 1,000 meters, move to the GHD and complete 50 GHD sit-ups, then move back to the rower for 500 meters, then to the floor for 25 V-ups. Then, repeat the sequence. Continue in this fashion until the 20-minute cap.

    Your score will be the total time number of repetitions completed before the 20-minute time cap. If you are time-capped on the rower, once the monitor has come to rest, every 10 meters completed will count as 1 repetition (rounded down).

    Example: 537 meters = 53 reps


    There is no tiebreak for this test.


    • Tape to mark the floor.
    • Glute-hamstring developer.
    • Concept2 rower.

    Be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

    Any athlete 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, athletes may not receive assistance with their equipment during the test.

    Video Submission Standards

    • All athletes MUST submit a video with their score for validation purposes.
    • 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 athlete during all movements.
    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet (90 cm) 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 athlete.