Quarterfinals Workouts
2024 CrossFit Games
50-30-20 reps for time of:
Alternating dumbbell snatches (all teammates synchronized)
Toes-to-bars (pairs synchronized)
♀ 50 lb
♂ 70 lb
Time cap: 20 minutes
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QUICK START
- All four athletes start with their backs to the dumbbells.
- At “Go,” athletes will turn around and complete 50 synchronized alternating dumbbell snatches.
- Then, in two pairs, each pair completes 50 synchronized toes-to-bars.
- When both pairs have completed the toes-to-bars, they’ll move back to the dumbbells and complete the rounds of 30 reps and 20 reps in the same sequence.
- The score will be the total time it takes to complete the workout.
NOTES
- The dumbbell snatches require all four athletes to work at the same time.
- The toes-to-bars are completed in pairs.
- The same pairs do NOT need to be used during each set of toes-to-bars.
- The dumbbells MUST be placed at least 5 feet away from the pull-up bars for safety.
- There is no tiebreak for Workout 2.
- Score due by 5 p.m. PT, Saturday, April 6, 2024.
SYNCHRO REQUIREMENTS
- Dumbbell snatch:
- Overhead position (all athletes).
- All athletes must lift with the same arm.
- Toes-to-bars: Toes touching the bar (partners).
EQUIPMENT
- Two judges
- Judge 1: dumbbell snatches and toes-to-bars for Pair 1.
- Judge 2: toes-to-bars for Pair 2.
- Two 50-lb dumbbells.
- Two 70-lb dumbbells.
- Pull-up bars to accommodate two pairs of athletes.
- Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
- Tape, cones, or any other object may be used to indicate the dumbbells are placed 5 feet from the pull-up bar.
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1 of 13Synchronized Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. All athletes must start with the same arm. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required.
2 of 13The rep is credited when all athletes have: Knees, hips, and elbow of the working arm fully extended. The middle of the dumbbell in line with, or behind, the body when viewed from the side. The team MUST be synchronized at the top of each rep. If an athlete arrives at the finish position ahead of the others, they may wait for their teammates.
3 of 13Athletes must alternate arms after each rep. There is no requirement for when the dumbbell changes hands after the rep is completed.
4 of 13No reps for the synchronized dumbbell snatch include but are not limited to: Placing the non-working hand/arm on the thigh or body.
5 of 13Touching only one head of the dumbbell to the ground, or not touching the ground at all.
6 of 13Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
7 of 13Finishing with the dumbbell in front of the body. Any member of the team with the dumbbell in the opposite hand. Lowering the dumbbell before all members of the team have reached lockout. If any teammate at any time receives a no rep, the entire team must repeat the rep. The next rep may start on either arm as long as all teammates use the same arm. Gymnastics grips may NOT be used during the dumbbell snatches.
8 of 13Synchronized Toes-to-bars: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.
9 of 13The rep is credited when both athletes’ feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. If one athlete reaches the bar ahead of the other, they may wait at the top with their feet in contact with the bar.
10 of 13No reps for the synchronized toes-to-bars include but are not limited to: Only one foot contacting the pull-up bar, or both feet not contacting at the same time.
11 of 13Not contacting the pull-up bar with the feet.
12 of 13Heels in front of the vertical plane of the pull-up bar between reps.
13 of 13Athletes out of sync when contacting the bar, and contacting the pull-up bar outside the hands. Note: If a no rep is given for any reason, both athletes in the pair must repeat the entire repetition.