Semifinals Workouts
2024 CrossFit Games
Details
Division
Age Group
Comp Gender
Women
Age
45-49
As many rounds and reps as possible in 20 minutes of:
50 double-unders
10 chest-to-bar pull-ups
10 box jumps
10 strict handstand push-ups
♀ 24-inch box
♂ 30-inch box
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Download the workout description and scorecard for your division:
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Quick Start
- Start standing tall with the rope on the ground.
- At “Go,” pick up the rope and complete 50 double-unders.
- Then, move to the pull-up bar and complete 10 chest-to-bar pull-ups.
- Next, move to the box and complete 10 box jumps.
- Then, complete 10 strict handstand push-ups.
- Continue this sequence until 20 minutes expire.
- Your score will be the total number of reps completed before the 20-minute time cap.
Notes
- For safety, the box must be placed at least 5 feet away from the pull-up bar.
- Athletes may NOT have assistance resetting their rope.
- There is no tiebreak for this event.
- Video submissions: The camera may be moved between movements to best capture each movement.
- Score is due by Saturday, May 11, 2024, at 5 p.m. PT.
Equipment
- Jump rope
- Pull-up bar
- Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
- Box of appropriate height — the top of the box must be at least 15 by 15 inches (38 by 38 centimeters).
- 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).
- Tape, cones, or any other object MUST be used to indicate the box is placed 5 feet away from the pull-up bar.
Penalties
You will be penalized if:
- Your video submission does not clearly show all measurements on camera.
- You start with the rope in hand instead of on the ground.
- Your box is set up less than 5 feet away from the pull-up bar.
* See Appendix D in the 2024 CrossFit Games Rulebook for video review penalty information.
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1 of 27The double-under: The rope passes under the feet twice during a single jump. The rope must spin forward.
2 of 27No reps for the double-under include but are not limited to: Crediting attempts instead of successful reps and spinning the rope backward.
3 of 27The chest-to-bar pull-up: Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted.
4 of 27The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted as long as the criteria above are met.
5 of 27No reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms.
6 of 27Making contact with the bar above the collarbone (neck or throat).
7 of 27Missing contact with the pull-up bar.
8 of 27The box jump: Start each rep facing the box with both feet on the ground.
9 of 27Using a two-foot takeoff, jump to the top of the box. A two-foot landing IS required. Only the feet may make contact with the box.
10 of 27The rep is credited when: The hips and knees are fully extended. NOTE: Athletes MUST step down from the top of each rep, and a secondary box may NOT be used as a step down.
11 of 27No reps for the box jump include but are not limited to: Stepping up to the box, using a single-foot jump, and/or angling the box and jumping up on the corner.
12 of 27Touching the box with the hands or knees.
13 of 27Jumping down from the top of the box.
14 of 27Not reaching full extension of the hips and/or knees.
15 of 27The hands cannot contact the legs at any time.
16 of 27The handstand push-up: Each 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.
17 of 27At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.
18 of 27Each 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.
19 of 27No reps for the handstand push-up include but are not limited to: One or both hands coming off the designated tape line at ANY TIME.
20 of 27Not reaching the correct finishing position: Arms not extended.
21 of 27Hips not extended.
22 of 27Shoulders not in line with the body.
23 of 27Feet wider than the width of the hands at lockout, and *kipping or any assistance with the hips/legs (*60-64 and 65+ divisions can perform kipping handstand push-ups).
24 of 27The chin-over-bar pull-up (60-65+ only): Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted.
25 of 27The rep is credited when the chin clearly breaks the horizontal plane of the bar. NOTE: Any style of pull-up is permitted as long as the criteria above are met.
26 of 27No reps for the pull-up include but are not limited to: Starting a rep without full extension of the arms.
27 of 27Not breaking the horizontal plane of the pull-up bar with the chin.