Quarterfinals Workouts

2023 CrossFit Games


Download the workout description and scorecard for your division:

  • Notes

    Prior to starting, set up the floor plan as shown. Then create a walking-lunge distance measuring 25 feet. As long as the lunge start line is 5 feet from the pull-up bar, any configuration may be used. 

    This test begins with the athlete standing on the far side of the 25-foot distance, away from their dumbbells. After “3, 2, 1 … go,” move to the dumbbells and complete a 25-foot walking lunge with the dumbbells in the hang position, then another 25-foot walking lunge to return the dumbbells across the line closest to the pull-up bar. Once the first lunge is complete, move to the pull-up bar and perform 20 toes-to-bars. Complete two more rounds of walking lunges, with the dumbbells in the hang position, and toes-to-bars. After completing the third round, immediately move back to the dumbbells and perform a 25-foot walking lunge with the dumbbells in the front-rack position, then another 25-foot front-rack walking lunge back, and 15 chest-to-bar pull-ups. Complete a second round of walking lunges, with dumbbells in the front-rack position, and 15 chest-to-bar pull-ups. Then, complete one final round of a 25-foot walking lunge with the dumbbells in the overhead position, then a 25-ft overhead walking lunge back and 10 bar muscle-ups. Time will stop after the lockout of the 10th bar muscle-up. 

    Your score will be the total time taken to complete the test. In the event of a time cap, your score will be the total number of repetitions completed before the cap. 



    Record the time after the final 25-foot walking lunge, the final 25-foot front-rack walking lunge, and the 25-foot overhead walking lunge. In the event of a tie, the athlete with the faster tiebreak will win.


    • Tape to mark the floor. 
    • Dumbbells of appropriate weight for the athlete’s division.* 
    • Pull-up bar. 

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the dumbbells are 10 kg (20 lb), 15 kg (35 lb), and 22.5 kg (50 lb). 

    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

    • 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. 
    • A full view of the athlete 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 athlete.