Community
2025 CrossFit Games
Details
Division
Individual
Comp Gender
Women
Workout Type
Rx'd
4a: As many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
4b: After completing Workout 4a, in 5 minutes, establish:
1-rep-max clean
Service Cup Workout 4a / 4b brought to you by
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Workout Details
Quick Start:
- Start standing tall with your back to the barbell.
- At “go,” turn around, pick up the bar, and complete 5 hang clean and jerks.
- Then, place the bar on your back and complete 10 back squats.
- After the final hang clean and jerk, you may place the bar in a rack to reposition the bar for the back squats.
- After the final back squat, you may place the bar in the rack.
- Then, move to the pull-up bar and complete 15 toes-to-bars.
- Repeat this sequence for the remainder of 10 minutes.
- Your score will be the total reps completed in 10 minutes.
- Immediately after 10 minutes elapses for 4a, the 5 minutes for 4b begins.
- Taking as many attempts as needed, complete a 1-rep-max clean.
- Your score will be the heaviest, successfully completed clean, recorded in pounds.
- You may take as many attempts as needed.
- You may increase or decrease the weight at any time.
- Any repetition that has left the ground before the time cap and is successfully completed WILL count.
Notes:
- Use a running timer for both workouts, counting up to 15 minutes.
- There is no transition time between 4a and 4b.
- 0-10 minutes = 4a
- 10-15 minutes = 4b
- Workout 4a and 4b must be completed together. You may not combine separate attempts. If the workout is completed multiple times, both scores must reflect the same 15-minute session (e.g., you cannot submit a score from 4a that you completed on a Monday and a score from 4b that you completed on a Tuesday).
- Athletes cannot receive any assistance loading the barbell for the 1-rep-max clean.
- The barbell must be placed at least 5 feet from the pull-up bar.
Tiebreak:
- There is no tiebreak for 4a. In the event of a tie on 4b, the athlete who performed more reps in 4a will win the tie.
Equipment:
- Barbell
- Men must use a 45-lb (20-kg) bar
- Women must use a 35-lb (15-kg) bar
- Rack (optional)
- Plates
- During 4b (1RM clean) the minimum loading increment is 5 lb (2.5-lb change plates). No smaller plates will be allowed.
- Collars
- Pull-up bar
- Tape, cones, or any other object should be used to indicate the barbell is placed 5 feet away from the pull-up bar.
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1 of 24Hang Clean and Jerk: The barbell must be below the hips with the arms extended at the beginning of each rep. A clean from the ground is allowed, but not required, to start a set.
2 of 24The bar must be brought to the rack position (a snatch is not allowed). There is NO requirement to reach hip/knee extension in the clean before beginning the overhead lift.
3 of 24Any style of overhead lift from the rack position is allowed.
4 of 24The rep is credited when: Knees, hips, and elbows are fully extended. The bar is in line with, or behind, the middle of the body when viewed from the side. Both feet are in line.
5 of 24Common no-reps for the hang clean and jerk include but are not limited to: Lowering the barbell before fully extending the hips, knees, or arms.
6 of 24Lowering the barbell before the feet have returned in line.
7 of 24Finishing with the bar in front of the body. NOTE: In the event of a no-rep for any reason at any time, the entire hang clean and jerk MUST be repeated.
8 of 24Back Squat: The bar must be placed on the back.
9 of 24The athlete’s hip crease must CLEARLY pass below the top of the knees in the bottom position.
10 of 24The rep is credited when: The athlete’s hips and knees are fully extended. The bar is resting on the athlete’s shoulders. The athlete’s feet are in line with one another when the athlete is viewed from profile. Athletes MUST reach full hip and knee extension BEFORE racking the barbell.
11 of 24NOTES: After the final hang clean and jerk, you may place the bar in a rack to reposition the bar for the back squats. After the final back squat, you may place the bar in the rack.
12 of 24Common no-reps for the back squat include but are not limited to: Not squatting deep enough.
13 of 24Not standing to full extension of the hips and/or knees. Dropping or racking the bar before full extension. Receiving assistance with the barbell.
14 of 24Toes-to-Bar: Athletes begin hanging from the pull-up bar with arms extended. The heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.
15 of 24Common no-reps for the toes-to-bar include but are not limited to: Only one foot contacting the pull-up bar, or both feet not contacting at the same time.
16 of 24Not contacting the pull-up bar with the feet.
17 of 24Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep. Contacting the pull-up bar outside the hands.
18 of 24Scaled: Hanging Knee Raises: Begin hanging from the pull-up bar with arms extended and the heels behind the bar. Overhand, underhand, or mixed grips are all permitted.
19 of 24The rep is credited when the athlete’s knees rise above the hips.
20 of 24Common no-reps for the hanging knee raise include but are not limited to: Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep.
21 of 24Not bringing the knees above the hips.
22 of 24The Clean: Start each rep with the bar on the ground. The bar must be lifted to the shoulders. Any style of clean, except a hang clean, is permitted. The rep is credited when the bar is on the shoulders and: Hips and knees are extended. Feet are in line. Elbows are in front of the bar when viewed from profile. Notes: The minimum loading increment is 5 lb (2.5-lb change plates). No smaller plates may be used. Athletes cannot receive any assistance loading the barbell.
23 of 24Common no-reps for the clean include but are not limited to: Lowering the barbell before fully extending the hips and knees.
24 of 24Not bringing the elbows in front of the bar. Additional: Receiving assistance loading the barbell.