Quarterfinals Workouts

2024 CrossFit Games

Team Workout 1

M/F pairs 

Alternating pairs every 2 minutes, complete 5 rounds of: 

10 synchro lateral burpees over the bar 
10 synchro front squats 
Max muscle-ups 

125 lb 
185 lb

Download the workout description and scorecard for your division:




    • Pairs ALWAYS start standing tall with their backs to the barbells.
    • At “Go,” Pair 1 will turn around and complete 10 synchronized lateral burpees over the barbells.
    • Then, Pair 1 will pick up the barbells and complete 10 synchronized front squats.
    • In the time remaining, Pair 1 will complete as many muscle-ups as possible with one athlete working at a time.
    • After 2 minutes, Pair 2 will begin the same sequence. Pairs MUST remain standing tall with their backs to the barbells until their time begins.
    • Continue alternating every 2 minutes until both pairs have completed 5 rounds.
    • The score will be the total number of muscle-ups completed by the team.



    • The clock does NOT stop. There is no rest or transition time between each 2-minute section.
    • Reps must be completed BEFORE 2 minutes have expired in each section.
    • The barbells MUST be placed at least 5 feet away from the rings for safety.
    • Only 1 set of rings may be used.
      • Resting teammates may assist their partner to the rings.
      • Resting teammates may adjust a riser if needed.
    • Score due by 5 p.m. PT, Saturday, April 6, 2024.
    • Record the time (total elapsed time) when the final pair finishes their last set of front squats. In the event of a tie, the team with the faster time will win.



    • Burpee: Bottom of the burpee.
    • Front squat: Finish position.



    • One 45-lb barbell, one 35-lb barbell.
    • Plates, collars.
    • 1 pair of rings.
      • Riser if needed.
    • One judge.
    • Tape, cones, or any other object may be used to indicate the barbells are placed 5 feet from the rings.