Semifinals Workouts
2022 CrossFit Games
In 12 minutes, complete:
50 GHD sit-ups
8 handstand walks
50 GHD sit-ups
8 handstand walks
Max-rep bar muscle-ups in the time remaining
25-ft handstand walk
Time cap: 12 minutes
Download the workout description and scorecard for your division:
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Notes
Prior to starting the workout, set up the floor plan as shown. For safety, the GHD may not be placed in front of the pull-up bar. The bar muscle-ups MUST be performed facing the camera.
Begin this workout standing on the far side of the line furthest from the GHD. At the call of “3, 2, 1 … go,” run to the GHD and complete 50 GHD sit-ups, and then exit the GHD and begin handstand walking. Athletes in the 60+ divisions will complete overhead dumbbell carries. Each length of the competition floor is 1 rep. Athletes in the 50-59 divisions will use a 10-ft competition floor, while the other divisions use 25 ft. After completing 8 handstand walks, repeat the sequence of 50 GHD sit-ups and 8 handstand walks. After you complete the final handstand walk, move to the pull-up bar and complete as many bar muscle-ups as possible in the time remaining.
Your score will be the total number of repetitions completed within the 12-minute window.
After the workout is complete, walk to the camera and state the password BEFORE moving or turning off the camera.
Tiebreak
Record the time after the final handstand walk. In the event of a tie on total repetitions, the athlete who finished their final handstand walk faster will be ranked higher.
Equipment
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GHD
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Pull-up bar
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60+ division: two dumbbells of appropriate weight*
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Tape to mark the floor
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb) and 10 kg (20 lb).
For each workout, be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who 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
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Film ALL competition area measurements so the distances (and weights for 60+ divisions) can be seen clearly.
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Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.
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Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.
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Videos must be uncut and unedited to accurately display the performance.
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A clock or timer must be visible throughout the workout.
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Videos shot with a fisheye lens or similar lens may be rejected.
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Do NOT use a countdown timer.
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Ensure the judge does not obstruct the view of the athlete.
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After the workout is complete, STATE THE PASSWORD before moving or turning off the camera.
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1 of 15Begin and end each rep seated at the top of the GHD with hands touching the foot pads.
2 of 15You must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of your body. Your fingers must be at least in line with the top of your head when viewed from profile.
3 of 15The rep is credited when both hands touch the foot pads.
4 of 15Equipment note: The distance from the top of the seat pad to the floor may be no fewer than: 40 in (102 cm) for men and teenage boys 14-59 37 in (94 cm) for women and teenage girls 14-59 37 in (94 cm) for men 60+ 31 in (78 cm) for women 60+.
5 of 15If you are using a GHD that EXCEEDS the height requirement, you may touch an elevated target that creates the correct distance — i.e., women 14-59 may use a 6-in (15-cm) riser on a 43-in (109-cm) GHD to create a net height of 37 in (94 cm).
6 of 15If you are using a GHD that is BELOW the height requirement, you may elevate the GHD to create the correct distance.
7 of 15When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line.
8 of 15Placing your hands or fingers on or over the line when kicking up constitutes a no rep.
9 of 15Each length of the measured distance will count as 1 rep. Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before your feet touch the ground. If at any time you come down from your hands before finishing the length, you must repeat the entire length. You are not required to kick down after completing a segment.
10 of 15Athletes in the 60-64 and 65+ divisions MUST complete dumbbell overhead walks instead of handstand walks. Each length of the 25-ft (7.62-m) measured distance will count as 1 rep.
11 of 15Both heads of each dumbbell must remain clearly higher than the top of your head. The dumbbells may not touch each other or rest against your head. Begin each rep with both dumbbells overhead and both feet behind the line.
12 of 15The rep is credited when you have both dumbbells overhead and both feet have completely passed the line marking the end of the length. Stepping on the line will not count. You must repeat the entire length if at any time: the head of either dumbbell drops lower than the top of your head before you finish the length; OR the dumbbells touch each other. You are not required to lower the dumbbells after completing a segment.
13 of 15Face the camera during all repetitions. You must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.
14 of 15You must pass through some portion of a dip before locking out over the bar.
15 of 15The rep is credited when: your arms are fully locked out in the support position above the bar; and your shoulders are over or slightly in front of the bar. Only your hands, and no other part of your arm, may touch the bar during the rep. Removing your hands in the support position is not allowed. At lockout, only your arms may support your weight.