Quarterfinals Workouts

2023 CrossFit Games

Year
2023
Test 4
Workout
1 2 3 4 5
Details
Division
Women

20-minute AMRAP:

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

Workout Description & Scorecard

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

    Tiebreak

    There is no tiebreak for this test.

    Equipment

    • 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.
  • 1 of 10
    You 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. You may receive assistance resetting the rower. Start seated on the rower with your hands off the handle until after the call of “3, 2, 1, ... go.” You must remain seated with your hands on the handle until the monitor reads the designated distance during each round.
    2 of 10
    It is recommended that the rowing display is as shown. 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.
    3 of 10
    The athlete’s hips must be placed on, or behind, the top of the seat pad(s). Begin and end each rep seated on GHD with both hands touching the foot pads. NOTE: The first repetition MUST include a touch of the foot pads with both hands before descending.
    4 of 10
    You 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.
    5 of 10
    Equipment note: The distance from the top of the seat pad to the floor may be no fewer than: 40 inches (102 centimeters) for men and 37 inches (94 centimeters) for women.
    6 of 10
    If 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).
    7 of 10
    If you are using a GHD that is BELOW the height requirement, you may elevate the GHD to create the correct distance.
    8 of 10
    Each rep begins with: The feet together. Both feet touching the ground. Both hands touching the ground above the athlete’s head (there is no requirement for the arms to remain extended). The torso and the legs must leave the ground at the same time.
    9 of 10
    Each rep is credited when: Both hands touch the feet at the same time. The feet are together. The toes are above the top of the athlete’s head. The torso and legs must both be off the ground when the touch occurs. After the feet leave the ground, they must remain above the height of the knees.
    10 of 10
    If the athlete’s knees bend incidentally, the toes must remain clearly above the height of the head when the touch occurs. Must be filmed from a side view (profile). Any deliberate deviation from the V-up motion will not be allowed.
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