Regional & Qualifier Workouts
2018 CrossFit Games
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap
Download the workout description and scorecard for your division:
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Notes
This event begins with the athlete on the starting mat. At the sound of the beep, the athlete moves under the wall, then kicks up to complete 50 handstand push-ups. The athlete then will advance forward to the pull-up bar to complete 50 toes-to-bars, then to the Assault Bike for 50 calories. He or she will then move to the box and dumbbells to complete 50 step-overs. The athlete will then begin lunging back toward the rig, with one dumbbell held overheard and the other dumbbell held at the shoulder. Once the athlete has lunged past the 50-foot mark, he or she will turn around, alternate arms and lunge back 50 feet. After the last lunge is complete, the athlete will advance to the finish mat.
Scoring
The athlete's score is the total time it takes to complete the event.
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1 of 9Each rep of the handstand push-up begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. The hands must be placed within the clearly marked area. The marked area will be a 36-by-24-inch box, and the palms of the hands must be placed within the clearly marked area (fingers may extend outside the box).
2 of 9At the bottom of each rep, the athlete's head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position, with the heels on the wall and the feet within the width of the marked area. Kipping is allowed. Athletes may not wear any material over the heels of their shoes.
3 of 9In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the athlete must have the arms fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or mixed grip are all permitted.
4 of 9Both feet must come into contact with the bar at the same time, inside the hands.
5 of 9On the Assault Bike, the monitor will be set to zero, and the athlete must reach 50 calories before moving off the equipment. The athlete can adjust the seat at any time but may not touch the monitor.
6 of 9The dumbbell box step-over begins with both feet on the ground and the dumbbells in the athlete’s hands.
7 of 9When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete's feet touch the ground on the other side of the box.
8 of 9Each overhead lunge begins with one dumbbell held overhead, one dumbbell held at the shoulder, the feet together and the athlete standing tall.
9 of 9The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain in position for the duration of the repetition. The rep ends with the dumbbells in position and the athlete standing tall, with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the dumbbell on the weight-bearing arm is dropped or comes into contact with the head or body, the athlete must restart from the last 6-ft. increment they crossed.