Quarterfinals Workouts

2023 CrossFit Games

Test 4

7-minute AMRAP (M/F), followed by 7-minute AMRAP (M/F): 

1,2,3,4, etc., shuttle runs 
2,4,6,8, etc., synchro dumbbell thrusters 

35-lb dumbbells 
50-lb dumbbells

Download the workout description and scorecard for your division:

  • Notes

    Prior to starting the test, set up the floor plan as shown. 

    This test begins with all four athletes standing behind the line by the dumbbells. After “3, 2, 1 … go,” the first male/female pair completes 1 shuttle run (50 feet = 25 feet down + 25 feet back), then picks up the dumbbells and completes 2 synchronized dumbbell thrusters. They will then continue the sequence of 2 shuttle runs and 4 dumbbell thrusters, then 3 shuttle runs and 6 thrusters, increasing by 1 shuttle run and 2 thrusters each round until time reaches 7 minutes. The second male/female pair will begin immediately at 7 minutes and repeat the same sequence, starting with 1 shuttle run and 2 synchronized dumbbell thrusters, until the 14-minute time cap. The clock will run for a continuous 14 minutes. There is no rest between pairs. 

    At 7 minutes, both athletes from the first pair must be back behind the start line before the second pair can begin their shuttle runs. 

    The score will be the total number of repetitions completed before the time cap (M/F pair 1 reps + M/F pair 2 reps). 



    There is no tiebreak for this test.


    • Tape to mark the floor. 
    • Dumbbells of appropriate weight for each pair.* 

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb) and 15 kg (35 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.