Open Workouts
2023 CrossFit Games
Details
Division
Adaptive
Comp Gender
Women
Adaptation
Seated w/ hip
Workout Type
Rx'd
Complete as many reps as possible in 14 minutes of:
60 seated wall-ball shots
50-calorie row
40 dumbbell lap snatches
30 kettlebell deadlifts
20 muscle-ups
♀ 10-lb ball to 8-ft target, 35-lb dumbbell, 35-lb kettlebells
♂ 14-lb ball to 9-ft target, 45-lb dumbbell, 44-lb kettlebells
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Download the workout description and scorecard for your division:
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WORKOUT DESCRIPTION & SCORECARD
INDIVIDUAL & AGE GROUP
ADAPTIVE
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1 of 19Athletes must use a Concept2 rower. The monitor on the rower must be set to zero at the beginning of the row. The athlete will start seated on the rower with hands off the handle until after the call of “3, 2, 1 ... go.”
2 of 19The athlete must stay seated on the rower with hands on the handle until the monitor reads 60 calories. If submitting via video, the monitor and calories must be clearly shown to the camera following the row.
3 of 19Athletes 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.
4 of 19The 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. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
5 of 19At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
6 of 19The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. NOTE: If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.
7 of 19The barbell starts on the ground. Collars must be placed outside the plates. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed.
8 of 19The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.
9 of 19Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground. Kipping is allowed, but uprises and swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the rings is required. No part of the foot may rise above the bottom of the rings during the kip.
10 of 19The athlete must pass through some portion of a dip before reaching lockout. The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while pushing or falling away from the rings will not count.
11 of 19Scaled athletes 16-54 and scaled teenagers will perform hanging knee raises instead of toes-to-bars. The athlete must begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.
12 of 19The rep is credited when the athlete’s knees rise above the hips.
13 of 19Scaled masters 55+ will perform sit-ups instead of toes-to-bars. The athlete must begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head.
14 of 19The rep is credited when the hands touch the feet. AbMats are permitted.
15 of 19The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met.
16 of 19The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
17 of 19Scaled masters 55+ perform jumping chest-to-bar pull-ups instead of muscle-ups. The bar should be at least 6 inches(15 cm) above the top of the head when the athlete is standing tall. Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.
18 of 19At the start of each rep, the athlete must lower themselves until the arms are fully extended.
19 of 19The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.