Quarterfinals Workouts
2024 CrossFit Games
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
Download the workout description and scorecard for your division:
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DOWNLOAD YOUR SCORECARD
• Individual Quarterfinal Workout 3
QUICK START
• Start standing tall with your back to the handstand push-up wall.
• At “Go,” turn around and complete 10 handstand push-ups.
• Then move to the bar and complete 20 toes-to-bars.
• Complete 3 rounds of this sequence.
• Next complete 2 rounds of 10 strict handstand push-ups and 5 rope climbs.
• Finish with 1 round of 10 chest-to-wall handstand push-ups and 20 muscle-ups.
• Your score is the time taken to complete the workout.
NOTES
• Start the clock at “Go.” The clock DOES NOT STOP until the time cap.
• There is no required floor plan for this workout.
• Video submissions: The camera MAY be moved to a position to best capture the next movements.
• Record the time after completing 3 rounds of HSPU and toes-to-bars, then again after completing 2 rounds of HSPU and rope climbs. In the event of a tie, the athlete who completed the previous section faster wins the tie.
• If the workout is completed before the time cap, there is no tiebreak.
• Score due by 5 p.m. PT, Monday, April 22, 2024.
EQUIPMENT
• Pull-up bar
• Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
• Handstand push-up wall
• Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.
• If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
• Rope
• NOTE: Athletes may reach to a fixed object such as a beam or the ceiling if the object is at least at the designated height.
• Rings
Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES
• If the camera is moved and the full range of motion of any movement cannot be seen, a penalty will be assessed.
See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
AFFILIATE OWNERS
Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats
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1 of 36The strict handstand push-up/handstand push-up: Each rep begins and ends in the lockout position with: Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK). Heels against the wall. Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with At the bottom, the head must make contact with the ground.
2 of 36At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.
3 of 36Each rep is credited when the athlete returns to the lockout position with: Heels on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body.
4 of 36Kipping handstand push-ups are only allowed during the first 3 rounds for the 14-54 divisions and the first 5 rounds for the 55+ divisions. During any round designated as strict, kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. NOTE: The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
5 of 36No reps for the handstand push-up include but are not limited to: One or both hands coming off the designated tape line at ANY TIME.
6 of 36Not reaching the correct finishing position: Arms not extended. Hips not extended. Shoulders not in line with the body.
7 of 36Feet wider than the width of the hands at lockout. Kipping or any assistance with the hips/legs during rounds 4, 5, and 6 (14-54 divisions), and round 6 (55+ divisions).
8 of 36The strict handstand push-up/handstand push-up to a riser (55+ divisions only): Set up a 2-inch riser as shown.
9 of 36The start and end positions are the same as described for the handstand push-up.
10 of 36The athlete must touch their head to the riser before returning to the finish position. NOTE: Athletes in the 60-64 and 65+ divisions will perform all handstand push-ups (kipping and strict) to a riser. Athletes in the 55-59 division will only use a riser for the final round (strict handstand push-ups).
11 of 36The toes-to-bar: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted.
12 of 36The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.
13 of 36No reps for the toes-to-bar include but are not limited to: Only one foot contacting the pull-up bar or both feet not contacting at the same time.
14 of 36Not contacting the pull-up bar with the feet.
15 of 36Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep, and contacting the pull-up bar outside the hands.
16 of 36The rope climb: Each rep starts with both feet on the ground. Any style of climbing is permitted. The athlete may jump into the rope climb.
17 of 36The rep is credited when one hand clearly touches above the designated mark. There are no requirements during the descent of the climb.
18 of 36No reps for the rope climb include but are not limited to: Not clearly touching above the designated mark.
19 of 36The chest-to-wall handstand push-up: Each rep begins and ends in the lockout position with: Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK). Toes against the wall. Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending. There is no requirement for how an athlete gets into the starting position (lockout) against the wall. Legs must remain straight throughout entire movement.
20 of 36At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.
21 of 36Each rep is credited when the athlete returns to the lockout position with: Toes on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body.
22 of 36No reps for the chest-to-wall handstand push-up include but are not limited to: One or both hands coming off the designated tape line.
23 of 36Not reaching the correct finishing position with the arms extended.
24 of 36Feet wider than the width of the hands at lockout, and kipping or any assistance with the hips/legs.
25 of 36The muscle-up: Begin each rep hanging with arms fully extended and feet off the ground.
26 of 36Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted.
27 of 36The rep is credited when: Elbows are fully locked out. Shoulders are directly above, or slightly in front of, the hands.
28 of 36No reps for the muscle-up include but are not limited to: Starting the rep with flexed (bent) arms.
29 of 36Any part of the foot rising above the bottom of the rings during the kip.
30 of 36Not reaching full extension of the elbows.
31 of 36Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).
32 of 36The chest-to-bar pull-up (60+ divisions only): Start each rep with arms fully extended and feet off the ground.Any style of grip is permitted.
33 of 36The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted as long as the criteria above are met.
34 of 36No reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms.
35 of 36Making contact with the bar above the collarbone (neck or throat).
36 of 36Missing contact with the pull-up bar.