2021 CrossFit Games
30-m synchro dumbbell front-rack lunge (WW then MM)
200 double-unders (MM then WW)
30 muscle-ups per pair on 2 sets of rings, 1 for MM and 1 for WW
20-m synchro dumbbell front-rack lunge (WW then MM)
150 double-unders (MM then WW)
10-m synchro dumbbell front-rack lunge (WW then MM)
100 double-unders (MM then WW)
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Order: WW begin on lunges, MM begin on double-unders. Switch when both are finished. Muscle-ups completed together.
Time cap: 25 min.
Score submission deadline: Saturday at noon PT
Download the workout description and scorecard for your division:
Prior to starting the workout, set up the workout area as shown in the floor plan. The dumbbells must always be returned behind the line furthest from the rings after athletes complete the dumbbell front-rack lunges. The team will need two judges; one judge for the men and one judge for the women.
This workout begins with the team standing behind the line under the rings. At “3, 2, 1 … go,” the women will move to their dumbbells and the men will move to the jump rope. The women will complete 30 meters of synchro dumbbell front-rack lunges, changing directions every 5 meters, while the men complete 200 double-unders with one athlete working at a time, switching as needed. If one pair finishes ahead of the other, they must wait on the side of the field away from the rings until the other pair is finished.
When both pairs have completed the first set of lunges and double-unders, each pair then must accumulate 30 muscle-ups on their set of rings, with the men on one set and the women on the other. One man and one woman may advance to their rings. Their partners must wait by the dumbbells. The working athlete may run back across the 5-meter mark and tag their resting partner to switch at any time. When all repetitions have been completed on both sets of rings, teams will return to the dumbbells and ropes to begin the next round. All muscle-ups must be completed and all teammates must cross the line closest to the dumbbells before work can begin on the next set of lunges or double-unders.
After both pairs have finished the 30 muscle-ups, the men will return to the jump rope and the women will begin the second set of lunges, following the same pattern performed for the first set of lunges, double-unders, and muscle-ups.
The teammates will continue in this fashion until all repetitions are completed or they reach the time cap. Time stops after the completion of the final muscle-up by the final pair or at 25 minutes.
The team’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tie break for this event.
After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.
One judge for the men
One judge for the women
Four 50-lb. dumbbells
Four 35-lb. dumbbells
Jump rope for each athlete
Tape to mark the floor
*Note: Athletes may wear a single knee sleeve on each leg. Athletes wearing additional or modified equipment will face a penalty.
For each workout, be sure the team has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any team that in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
Video Submission Standards
Film ALL competition area measurements so the distances and weights can be seen clearly.
Use the camera placement provided in the floor plan.
Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.
Videos must be uncut and unedited to accurately display the performance.
A clock or timer must be visible throughout the workout.
Videos shot with a fisheye lens or similar lens may be rejected.
Do NOT use a countdown timer.
Ensure the judges do not obstruct the view of the athletes.
1 of 6Each athlete must start each 5-meter length with both feet clearly behind the line. Athletes will begin each lunge with the dumbbells at their shoulders, their feet together, and the hips and legs extended. The dumbbells must remain at the shoulders. Athletes must maintain a full grip around the handle of the dumbbell for the duration of the lunge. Resting the dumbbells on the shoulders is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulders is not allowed.2 of 6The trailing knee of both athletes must make contact with the ground at the same time for each lunge before the athletes may return to full hip and leg extension. If one athlete reaches the ground before the other, they may wait in position for their teammate. The athletes must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is NOT required, but both legs must be fully extended if an athlete chooses to step through at the top. Shuffle steps that advance an3 of 6Each 5-meter length will be considered 1 rep. The rep is credited when both athletes have: both heels past the line (touching the line will not count), the feet together, and the hips and legs fully extended. The finish position must be reached by both athletes before the dumbbells are lowered from the shoulders. Lunging more than 5 meters in one direction without turning around is not allowed. If either athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, or not keeping the dumbbells at the shoulders for the entire rep, both athletes must repeat the entire 5-meter length.4 of 6The athlete must remain behind the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. Only one athlete may be working at a time. The resting athlete may not begin jumping until the working athlete has stopped. The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Athletes may NOT have assistance resetting their equipment during the workout.5 of 6The athlete will begin each rep hanging from the rings, with their 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.6 of 6Athletes 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. Resting athletes must wait on the far side of the floor by the dumbbells. Partners can switch at any time by running across the field and tagging their teammate. Men must remain on one set of rings and women on the other.