Quarterfinals Workouts
2024 CrossFit Games
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
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QUICK START
- 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.
NOTES
- 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.
SYNCHRO REQUIREMENTS
- Burpee: Bottom of the burpee.
- Front squat: Finish position.
EQUIPMENT
- 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.
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1 of 19Synchronized Lateral Burpee Over Bar: Start on one side of the barbell. The chest and thighs must touch the floor at the bottom of each rep. BOTH athletes must be at the bottom of the burpee before returning to their feet. If one athlete arrives ahead of the other, they may wait at the bottom.
2 of 19Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.
3 of 19The athletes must jump over the barbell (both feet must be off the ground). A two-foot takeoff or a two-foot landing is NOT required.
4 of 19The rep is credited when both athletes are on the opposite side of the barbell.
5 of 19No reps for the synchronized lateral burpee over bar include but are not limited to: Chest and/or thighs not touching the ground and/or Partner 1 returning to the feet before Partner 2 has reached the bottom position.
6 of 19Stepping over the barbell.
7 of 19Making contact with the bar (tripping) as you jump over. Note: If a no rep is given for any reason, both athletes must repeat the entire burpee.
8 of 19Synchronized Front Squat: The bar rests on the athlete’s shoulders in the front-rack position. The bar must be taken from the floor — squat racks are NOT allowed. Any grip is permitted.
9 of 19The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean is allowed when the bar is taken from the floor.
10 of 19The rep is credited when: BOTH athletes’ hips and knees are fully extended. The bar is resting on the athletes’ shoulders with the bar in the front-rack position. BOTH athletes reach the finish position before the next rep begins. If one athlete reaches the finish ahead of the other, they may wait for their partner.
11 of 19No reps for the synchronized front squat include but are not limited to: Either of the athletes squatting at or above parallel.
12 of 19Not standing to full extension of the knees and hips, and/or Starting the next rep before your partner has reached the finish position. Note: If a no rep is given for any reason, both athletes must repeat the entire front squat.
13 of 19The Muscle-up: Begin each rep hanging with arms fully extended and feet off the ground.
14 of 19Athletes 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.
15 of 19The rep is credited when: Elbows are fully locked out. The shoulders are directly above, or slightly in front of, the hands.
16 of 19No reps for the muscle-up include but are not limited to: Starting the rep with flexed (bent) arms.
17 of 19Any part of the foot rising above the bottom of the rings during the kip.
18 of 19Not reaching full extension of the elbows.
19 of 19Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).