Semifinals Workouts
2024 CrossFit Games
Details
Division
Age Group
Comp Gender
Men
Age
55-59
For time:
3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 105 lb (47 kg)
♂ 155 lb (70 kg)
Age-Group Event 3 brought to you by
Download the workout description and scorecard for your division:
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Quick Start
- Start standing tall with your back to the barbell.
- At “Go,” complete 3 front squats, then 3 muscle-ups.
- Next, complete 6 front squats, then 6 muscle-ups.
- Continue in this fashion for 9 front squats and 9 muscle-ups, and finally, 12 front squats and 12 muscle-ups.
- Your score will be the total time taken to complete the event.
- If you reach the time cap, your score will be the total number of reps completed before the 15-minute cap.
Notes
- For safety, the barbell must be placed at least 5 feet away from the rings.
- Record the time after each set of front squats. In the event of a tie, the athlete who completes their last set of front squats faster will win the tie.
- If the event is completed before the time cap, there is no tiebreak.
- Score is due by Monday, May 13, 2024, at 5 p.m. PT.
Equipment- Barbell, plates, and collars
- Rings
- Tape, cones, or any other object MUST be used to indicate the barbell is placed 5 feet away from the rings.
- Video submissions: The distance must be clearly measured on camera.
Penalties
You will be penalized if:
- Your video submission does not clearly show all measurements and loading on camera.
- You set up the barbell less than 5 feet away from the rings.
- You face the barbell or reach for the barbell before “Go.”
* See Appendix D in the 2024 CrossFit Games Rulebook for video review penalty information.
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1 of 17The front squat: The bar rests on the shoulders in the front-rack position. The bar must be taken from the floor and any grip is permitted.
2 of 17The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean is allowed, but not required, when the bar is taken from the floor.
3 of 17The rep is credited when: Hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position.
4 of 17No reps for the front squat include but are not limited to: Squatting at or above parallel.
5 of 17Not standing to full extension of the knees and hips, lowering the bar before reaching full extension of the hips and knees, and stepping on or over the mark designating the 5-foot distance from the rings.
6 of 17The muscle-up: Begin each rep hanging with arms fully extended and feet off the ground.
7 of 17You must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, and other gymnastics movements are not permitted.
8 of 17The rep is credited when: Elbows are fully locked out and shoulders are directly above, or slightly in front of, the hands. NOTE: Athletes in the 60-64 and 65+ divisions perform muscle-ups instead of chest-to-bar pull-ups for the final 12 reps.
9 of 17Starting the rep with flexed (bent) arms.
10 of 17Any part of the foot rising above the bottom of the rings during the kip.
11 of 17Not reaching full extension of the elbows.
12 of 17Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).
13 of 17Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted.
14 of 17The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTES: Any style of pull-up is permitted as long as the criteria above are met. Athletes in the 60-64 and 65+ divisions perform muscle-ups instead of chest-to-bar pull-ups for the final 12 reps.
15 of 17No reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms.
16 of 17Making contact with the bar above the collarbone (neck or throat).
17 of 17Missing contact with the pull-up bar.