Quarterfinals Workouts
2026 CrossFit Games
Details
Division
Age Group
Comp Gender
Men
Age
40-44
For time:
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups
Time cap: 20 minutes
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Age-Group Quarterfinals Workout 4 brought to you by
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WORKOUT DETAILS
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QUICK START
- Start seated on the rower with hands off of the paddle.
- At “go,” complete 1,000 meters of rowing.
- Then, move to the barbell and complete 30 clean and jerks.
- The barbell must be placed at least 5 feet from the rower.
- After completing 30 clean and jerks, move back to the rower and complete the second 1,000-meter row.
- Then, move to the wall, and complete 30 strict handstand push-ups.
- Time stops at lockout of the final strict handstand push-up.
- Your score will be the total time taken to complete the workout.
NOTES
- Gymnastics grips are not allowed during this workout.
- The rower must be 5 feet (1.5 meters) from the barbell and handstand push-up wall.
- Athletes may NOT receive any assistance managing/moving their barbell.
- Athletes MAY receive assistance resetting the rower to 0.
- If the time cap is reached during the row, every 100 meters (rounded down, when the rower comes to rest) = 1 rep
- Example: 287 meters = 2 reps
TIEBREAK
- A tiebreak will be taken after each 1,000-meter row. The LAST completed row will be your tiebreak time.
- Athletes who reach the time cap will enter their tiebreak time. In the event of a tie on reps completed, the athlete with the faster time will win the tiebreak.
- Athletes who complete the workout will not enter a tiebreak time.
EQUIPMENT
- Rogue Echo rower or Concept2 rower (no other brands are permitted)
- Tape MUST be used to indicate the rower is 5 feet from the barbell and handstand push-up wall.
- Barbell
- Men are required to use a 45-lb (20-kg) barbell.
- Women are required to use a 35-lb (15-kg) barbell.
- Bumper plates
- Must be standard bumper plates 18 inches (45 centimeters) in diameter.
- Collars
- 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).
Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details and video submission standards.
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1 of 17Row: The monitor must be set to 0 at the beginning of each row. The monitor must count UP to the designated distance. Any damper setting may be used. Remain seated until the monitor clearly reads 1,000 meters. NOTE: Athletes MAY receive assistance resetting the rower to 0 before beginning each row. If the time cap is reached during the row, every 100 meters (rounded down, when the rower comes to rest) = 1 rep Example: 287 meters = 2 reps.
2 of 17Common no-reps for the row include but are not limited to: Standing up from the rower prior to reaching 1,000 meters. Starting the final round without resetting the monitor to 0. Placing the rower closer than 5 feet to the barbell or the handstand push-up wall.
3 of 17Clean and Jerk: Each rep starts with the bar on the ground. The bar must be lifted to the shoulders, then locked out overhead (no snatches). Any style of clean, except a hang clean, is permitted. Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift. Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).
4 of 17The rep is credited when: Hips, knees, and arms are extended. The feet are in line. The bar is over or behind the middle of the body when viewed from the side. NOTES: The barbell must remain at least 5 feet away from the rower for safety.
5 of 17Common no-reps for the clean and jerk include but not limited to: Lowering the barbell before fully extending the hips, knees, or arms.
6 of 17Lowering the barbell before the feet have returned in line.
7 of 17Finishing with the bar in front of the body.
8 of 17Bouncing the barbell between consecutive repetitions. NOTE: In the event of a no-rep for any reason at any time, the entire clean and jerk MUST be repeated. A missed overhead lift may NOT be reattempted from the front-rack position.
9 of 17Each 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 the body before descending. At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.
10 of 17Each 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. 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.
11 of 17One or both hands coming off the designated tape line at ANY TIME.
12 of 17Not reaching the correct finishing position: Arms not extended.
13 of 17Hips not extended.
14 of 17Shoulders not in line with the body.
15 of 17Feet wider than the width of the hands at lockout. Kipping or any assistance with the hips/legs.
16 of 17Strict Handstand Push-Up to a Rise (55+ Masters only): Set up a 2-inch riser, as shown. The start and end positions are the same as described for the handstand push-up. The athlete must touch their head to the riser before returning to the finish position.
17 of 17Common no-reps for the strict handstand push-up to a riser include but are not limited to: Using a riser greater than 2 inches. Any of the no-reps outlined in the strict handstand push-up section.