![\"Woman](\"https://www.crossfit.com/wp-content/uploads/2024/04/16095346/YT_QF_IND-AGEGROUP_WORKOUT-1_0-1.jpg\")
4 rounds for max reps of:
\n1 minute of snatches
\n1 minute of rowing for calories
\n1 minute of dumbbell box step-ups
\n1 minute of rest\u00a0
\u2022\u00a0Individual Quarterfinal\u00a0Workout 1
\n\u00a0
\n\u2022 Start each of the 4 rounds standing tall with your back to the barbell.
\n\u2022 At \u201cGo,\u201d turn around and complete as many snatches as possible during the first minute.
\n\u2022 During the second minute, complete as many calories on the rower as possible.
\n\u2022 During the third minute, complete as many dumbbell box step-ups as possible.
\n\u2022 Then rest for 1 minute.
\n\u2022 Complete 3 more rounds of this sequence.
\n\u2022 Your score will be the total number of reps completed.
\n\u00a0
\n\u2022 Start the clock at \u201cGo.\u201d The clock DOES NOT STOP between movements or during the rest period.
\n\u2022 For safety, the barbell must be placed at least 5 feet away from the rower and box.
\n\u2022 Any reps completed outside the designated minute will NOT count.
\n\u2022 There is no tiebreak.
\n\u2022 You may receive assistance resetting the rower between rounds.
\n\u2022 Gymnastics grips may NOT be used.
\n\u2022 Score is due by 5 p.m. PT, Saturday, April 20, 2024.
\n\u00a0
\n\u2022 Barbell, plates, and collars.
\n\u2022 Concept2 rower. Any other rower is not allowed.
\n\u2022 Video submissions: A clear view of the monitor must be captured after each round \u2014 it is OK to move the camera to meet this requirement.
\n\u2022 Two dumbbells.
\n\u2022 Box of appropriate height \u2014 the top of the box must be at least 15-by-15 inches (38-by-38
\ncentimeters).
\n\u2022 Tape, cones, or any other object may be used to indicate the barbell is 5 feet away from the rower and the box.
\nRefer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
\n\u00a0
\nYou will be penalized if:
\n\u2022 You set up the box or rower closer than 5 feet away from the barbell.
\n\u2022 You do not start with your back to the barbell on any round.
\nSee APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
\n\u00a0
\nAccess CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym:\u00a01 Heat\u00a0|\u00a02 Heats
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2024-04-21T00:00:00Z","start":"2024-04-17T19:00:00Z"},"division_group":null,"division_groups":["individual"],"drupal_id":14570,"event_name":"Event 1","id":"wp179094","label":"Workout 1","media":{"hero":{"alt":"Woman rowing and a black box that says \"Individual & Age Group Workout 1\"","title":"Woman rowing and a black box that says \"Individual & Age Group Workout 1\"","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095250/YT_QF_IND-AGEGROUP_WORKOUT-1_0.jpg"},"movements":[{"alt":"The snatch: Each rep starts with the bar on the ground.","title":"The snatch: Each rep starts with the bar on the ground.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095301/1-MSE_5616_Snatch_Setup_M1_asodifnso.jpg"},{"alt":"The barbell must be lifted overhead in one motion (no clean and jerks). Any style of snatch is permitted, except a hang snatch.","title":"The barbell must be lifted overhead in one motion (no clean and jerks). Any style of snatch is permitted, except a hang snatch.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095309/2-MSE_5631_Snatch_mid_aosdifnosidn-scaled.jpg"},{"alt":"The rep is counted when: Hips, knees, and arms are extended. The bar is over the middle of, or slightly behind, the body when viewed from profile. The feet are in line.","title":"The rep is counted when: Hips, knees, and arms are extended. The bar is over the middle of, or slightly behind, the body when viewed from profile. The feet are in line.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095313/3-MSE_5628_Snatch_top_M1_oaisdnfoisd.jpg"},{"alt":"No reps for the snatch include but are not limited to: Lowering the bar before full extension of the knees, hips, or arms.","title":"No reps for the snatch include but are not limited to: Lowering the bar before full extension of the knees, hips, or arms.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095315/4-Snatch_No-Reps_All_No-Rep-1-asidoufsodi.jpg"},{"alt":"Finishing with the bar in front of the body.","title":"Finishing with the bar in front of the body.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095316/5-Snatch_No-Reps_All_No-Rep-2-aoisdhfosid.jpg"},{"alt":"Deliberately bouncing the barbell between consecutive reps.","title":"Deliberately bouncing the barbell between consecutive reps.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095318/6-Snatch_No-Reps_All_No-Rep-3-aisdufbsidu.jpg"},{"alt":"The row: You must use a Concept2 rower.","title":"The row: You must use a Concept2 rower.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095319/7-Row-aosdifnsodinf.jpg"},{"alt":"The monitor on the rower must be set to 0 at the beginning of each row and must be set to CALORIES. NOTE: Calories will be recorded at the 1-minute mark. \u201cRoll-over\u201d calories that occur after the minute do NOT count.","title":"The monitor on the rower must be set to 0 at the beginning of each row and must be set to CALORIES. NOTE: Calories will be recorded at the 1-minute mark. \u201cRoll-over\u201d calories that occur after the minute do NOT count.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095321/8-Row-osidnfodg.jpg"},{"alt":"No reps for the row include but are not limited to: Starting without resetting the monitor to 0.","title":"No reps for the row include but are not limited to: Starting without resetting the monitor to 0.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095323/9-Row_No-Reps_All_No-Rep-aosdifnsoid.jpg"},{"alt":"The dumbbell box step-up: Each rep begins with BOTH feet touching the ground.The dumbbells MUST be held in the hang position. The dumbbells may start and/or remain on the box during the rest of the workout.","title":"The dumbbell box step-up: Each rep begins with BOTH feet touching the ground.The dumbbells MUST be held in the hang position. The dumbbells may start and/or remain on the box during the rest of the workout.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095328/10-MSE_5831_StepUp2xfarmer_bottom_3_4_F1_sodifosidsodinf.jpg"},{"alt":"Only the feet may make contact with the box. ","title":"Only the feet may make contact with the box. ","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095333/11-MSE_5832_StepUp2xfarmer_step1_3_4_F1_aosidnfosidnf.jpg"},{"alt":"The rep is credited when: Both feet are on top of the box. The hips and knees are fully extended, with the head and shoulders over the hips. NOTE: Athletes do NOT need to alternate their lead leg after every rep.","title":"The rep is credited when: Both feet are on top of the box. The hips and knees are fully extended, with the head and shoulders over the hips. NOTE: Athletes do NOT need to alternate their lead leg after every rep.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095341/12-MSE_5835_StepUp2xfarmer_top_3_4_F1_aosidnfosidn-scaled.jpg"},{"alt":"No reps for the dumbbell box step-up include but are not limited to: Pushing the hands/ dumbbells into the legs or resting the dumbbells on the thighs.","title":"No reps for the dumbbell box step-up include but are not limited to: Pushing the hands/ dumbbells into the legs or resting the dumbbells on the thighs.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095342/13-DB-Box-Step-up_No-Reps_All_No-Rep-1-sodifnsodi.jpg"},{"alt":"Descending before reaching full extension of the hips and/or legs.","title":"Descending before reaching full extension of the hips and/or legs.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095343/14-DB-Box-Step-up_No-Reps_All_No-Rep-2-siudbfisudbfd.jpg"},{"alt":"Finishing with the head and shoulders in front of the hips.","title":"Finishing with the head and shoulders in front of the hips.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095344/15-DB-Box-Step-up_No-Reps_All_No-Rep-3-aisudbfisud.jpg"}],"preview":{"alt":null,"title":null,"url":"https://daria-production-master.crossfit.com/wp-content/uploads/2024/04/YT_QF_IND-AGEGROUP_WORKOUT-1_0.jpg"},"youtube_video_id":"loQrnPmz7sk"},"meta":{"description":"\u2022 Individual Quarterfinal Workout 1 \u2022 Start each of the 4 rounds standing tall with your back to the barbell. \u2022 At \u201cGo,\u201d turn around and complete as many snatches as possible during the first\u2026","title":"Workout 1"},"ordinal":1,"pdf_link":null,"phase":{"name":"Quarterfinals Individual","slug":"quarterfinals-individual"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095256/GOWOD-Official-Full-White_10-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095256/GOWOD-Official-Full-White_10-scaled.png","url":"https://cf.games/24_GOWOD_QF"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"}],"pdf_link":"https://games-assets.crossfit.com/s3fs-public/2024-04/CFG24%20QF%20IND%20AG%20Workout%201%20Scorecard_aosidnfsod.pdf","prescription":"4 rounds for max reps of:
\n1 minute of snatches
\n1 minute of rowing for calories
\n1 minute of dumbbell box step-ups
\n1 minute of rest
\u2640 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
\n\u2642 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
![\"Woman](\"https://www.crossfit.com/wp-content/uploads/2024/04/16095435/YT_QF_IND-AGEGROUP_WORKOUT-2_0-1.jpg\")
3 rounds for time of:
\n50 wall-ball shots
\n50 lateral burpee box jump-overs
Time cap: 20 minutes
\n","tiebreak":null,"video_submission_standards":null,"workout":"\u2022 Individual\u00a0Quarterfinal\u00a0Workout 2
\n\u00a0
\n\u2022 Start with your back to the medicine ball.
\n\u2022 At \u201cGo,\u201d turn around and complete 50 wall-ball shots.
\n\u2022 Then move to the box and complete 50 lateral burpee box jump-overs.
\n\u2022 Repeat this sequence for 2 more rounds.
\n\u2022 Your score will be the total time it takes to complete 3 rounds.
\n\u00a0
\n\u2022 Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the
\nbox.
\n\u2022 The box must be placed at least 5 feet away from the wall-ball station for safety.
\n\u2022 There is no tiebreak.
\n\u2022 Score is due by 5 p.m. PT, Saturday, April 20, 2024.
\n\u00a0
\n\u2022 Medicine ball of appropriate weight.
\n\u2022 Wall-ball target.
\n\u2022 Box of appropriate height \u2014 the top of the box must be at least 15-by-15 inches (38-by-38 centimeters).
\n\u2022 Tape, cones, or any other object may be used to indicate the box is 5 feet away from the wall-ball station.
\nRefer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
\n\u00a0
\n\u2022 You will be penalized if you set the box closer than 5 feet away from the wall-ball station.
\nSee APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
\n\u00a0
\nAccess CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym:\u00a01 Heat\u00a0|\u00a02 Heats
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2024-04-21T00:00:00Z","start":"2024-04-17T19:00:00Z"},"division_group":null,"division_groups":["individual"],"drupal_id":14571,"event_name":"Event 2","id":"wp179095","label":"Workout 2","media":{"hero":{"alt":"Woman holding a wall ball and a black box that says \"Individual & Age Group Workout 2\"","title":"Woman holding a wall ball and a black box that says \"Individual & Age Group Workout 2\"","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095348/YT_QF_IND-AGEGROUP_WORKOUT-2_0.jpg"},"movements":[{"alt":"The wall-ball shot: Each rep starts with the ball in the support position in front of the body. A squat clean is allowed, but not required, to start a set. Squat until the crease of the hip is clearly below the knees (below parallel).","title":"The wall-ball shot: Each rep starts with the ball in the support position in front of the body. A squat clean is allowed, but not required, to start a set. Squat until the crease of the hip is clearly below the knees (below parallel).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095359/1-Wall-ball-shot_Female-as0dnfsodi.jpg"},{"alt":"The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.","title":"The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095401/2-Wall-ball-shot_Female-aosdnfosid.jpg"},{"alt":"No reps for the wall-ball shot include but are not limited to: Squatting at or above parallel.","title":"No reps for the wall-ball shot include but are not limited to: Squatting at or above parallel.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095402/4-Wall-ball-shot_No-Reps_All_No-Rep-sodifnsodin.jpg"},{"alt":"The ball hitting low on the target.","title":"The ball hitting low on the target.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095403/5-Wall-ball-shot_No-Reps_All_No-Rep-aoisndfois.jpg"},{"alt":"The ball not making contact with the wall/target, or allowing the ball to drop from the target and catching it on the bounce/rebound.","title":"The ball not making contact with the wall/target, or allowing the ball to drop from the target and catching it on the bounce/rebound.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095404/6-Wall-ball-shot_No-Reps_All_No-Rep-osidnfosdi.jpg"},{"alt":" The lateral burpee box jump-over: Start on one side of the box. The chest and thighs must touch the floor at the bottom of each rep.","title":" The lateral burpee box jump-over: Start on one side of the box. The chest and thighs must touch the floor at the bottom of each rep.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095412/7-Burpee-MSE_0781-asodfnsoid-scaled.jpg"},{"alt":"Return to both feet with the hands off the floor before jumping. A two-foot takeoff MUST be used. A two-foot landing is NOT required.","title":"Return to both feet with the hands off the floor before jumping. A two-foot takeoff MUST be used. A two-foot landing is NOT required.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095418/8-MSE_0791_clean_aosidnfosidnf.jpg"},{"alt":"Only the feet may make contact with the box. There is no hip or knee extension requirement on top of the box. Alternatively, you may jump completely over the box.","title":"Only the feet may make contact with the box. There is no hip or knee extension requirement on top of the box. Alternatively, you may jump completely over the box.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095426/9-MSE_0793_clean_oaisndfosidnf-scaled.jpg"},{"alt":"The rep is credited when both feet are on the opposite side of the box. Athletes MUST step down from the top of the box unless they choose to jump completely over the box. NOTE: A strict lateral orientation is not required. Athletes may face the box during the burpee or box jump.","title":"The rep is credited when both feet are on the opposite side of the box. Athletes MUST step down from the top of the box unless they choose to jump completely over the box. NOTE: A strict lateral orientation is not required. Athletes may face the box during the burpee or box jump.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095431/10-Lateral-Burpee-Box-Jump-Over_Male_V2_finish-oasdnfosid.jpg"},{"alt":"No reps for the lateral burpee box jump-over include but are not limited to: Chest and thighs not touching the ground.","title":"No reps for the lateral burpee box jump-over include but are not limited to: Chest and thighs not touching the ground.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095432/11-Lateral-Burpee-Box-Jump-Over_No-Repsasoiudbfosid.jpg"},{"alt":" Stepping up to the box or using a single-foot jump.","title":" Stepping up to the box or using a single-foot jump.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095433/12-Lateral-Burpee-Box-Jump-Over_No-Reps_osidnfoidfng.jpg"},{"alt":"Touching the box with the hands or knees. NOTE: If a no rep is given for any reason, the entire lateral burpee box jump-over must be repeated.","title":"Touching the box with the hands or knees. NOTE: If a no rep is given for any reason, the entire lateral burpee box jump-over must be repeated.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095434/13-Lateral-Burpee-Box-Jump-Over_No-Reps_sodibfoaisdfn.jpg"}],"preview":{"alt":null,"title":null,"url":"https://daria-production-master.crossfit.com/wp-content/uploads/2024/04/YT_QF_IND-AGEGROUP_WORKOUT-2_0.jpg"},"youtube_video_id":"uRJ_hqH19Ss"},"meta":{"description":"\u2022 Individual Quarterfinal Workout 2 \u2022 Start with your back to the medicine ball. \u2022 At \u201cGo,\u201d turn around and complete 50 wall-ball shots. \u2022 Then move to the box and complete 50 lateral burpee box\u2026","title":"Workout 2"},"ordinal":2,"pdf_link":null,"phase":{"name":"Quarterfinals Individual","slug":"quarterfinals-individual"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095354/GOWOD-Official-Full-White_11-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095354/GOWOD-Official-Full-White_11-scaled.png","url":"https://cf.games/24_GOWOD_QF"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"}],"pdf_link":"https://games-assets.crossfit.com/s3fs-public/2024-04/CFG24%20QF%20IND%20AG%20Workout%202%20Scorecard_aosidnfoasidn.pdf","prescription":"3 rounds for time of:
\n50 wall-ball shots
\n50 lateral burpee box jump-overs
Time cap: 20 minutes
\n\u2640 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
\n\u2642 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
![\"Man](\"https://www.crossfit.com/wp-content/uploads/2024/04/16095549/YT_QF_IND-AGEGROUP_WORKOUT-3-1.jpg\")
For time:
\n3 rounds:
\n\u00a0\u00a0\u00a010 handstand push-ups
\n\u00a0\u00a0\u00a020 toes-to-bars
2 rounds:
\n\u00a0\u00a010 strict handstand push-ups\u00a0
\n\u00a0\u00a0\u00a05 rope climbs,15 feet
1 round:
\n\u00a0\u00a0\u00a010 chest-to-wall handstand push-ups
\n\u00a0 \u00a020 muscle-ups
Time cap: 15 minutes
\n","tiebreak":null,"video_submission_standards":null,"workout":"\u2022\u00a0Individual Quarterfinal\u00a0Workout 3
\n\u00a0
\n\u2022 Start standing tall with your back to the handstand push-up wall.
\n\u2022 At \u201cGo,\u201d turn around and complete 10 handstand push-ups.
\n\u2022 Then move to the bar and complete 20 toes-to-bars.
\n\u2022 Complete 3 rounds of this sequence.
\n\u2022 Next complete 2 rounds of 10 strict handstand push-ups and 5 rope climbs.
\n\u2022 Finish with 1 round of 10 chest-to-wall handstand push-ups and 20 muscle-ups.
\n\u2022 Your score is the time taken to complete the workout.
\n\u00a0
\n\u2022 Start the clock at \u201cGo.\u201d The clock DOES NOT STOP until the time cap.
\n\u2022 There is no required floor plan for this workout.
\n\u2022 Video submissions: The camera MAY be moved to a position to best capture the next movements.
\n\u2022 Record the time after completing 3 rounds of HSPU and toes-to-bars, then again after completing 2 rounds of HSPU and rope climbs. In the event of a tie, the athlete who completed the previous section faster wins the tie.
\n\u2022 If the workout is completed before the time cap, there is no tiebreak.
\n\u2022 Score due by 5 p.m. PT, Monday, April 22, 2024.
\n\u00a0
\n\u2022 Pull-up bar
\n\u2022 Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
\n\u2022 Handstand push-up wall
\n\u2022 Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.
\n\u2022 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).
\n\u2022 Rope
\n\u2022 NOTE: Athletes may reach to a fixed object such as a beam or the ceiling if the object is at least at the designated height.
\n\u2022 Rings
\nRefer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
\n\u00a0
\n\u2022 If the camera is moved and the full range of motion of any movement cannot be seen, a penalty will be assessed.
\nSee APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
\n\u00a0
\nAccess CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym:\u00a01 Heat\u00a0|\u00a02 Heats
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2024-04-23T00:00:00Z","start":"2024-04-17T19:00:00Z"},"division_group":null,"division_groups":["individual"],"drupal_id":14572,"event_name":"Event 3","id":"wp179096","label":"Workout 3","media":{"hero":{"alt":"Man holding at the top of the rope with a black box that says \"Individual & Age Group Workout 3\"","title":"Man holding at the top of the rope with a black box that says \"Individual & Age Group Workout 3\"","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095437/YT_QF_IND-AGEGROUP_WORKOUT-3.jpg"},"movements":[{"alt":"The strict handstand push-up/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 At the bottom, the head must make contact with the ground.","title":"The strict handstand push-up/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 At the bottom, the head must make contact with the ground.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095446/1-HSPU-Male-bottom-aosidnfsoid.jpg"},{"alt":"At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.","title":"At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095448/2-HSPU-Male-top-asodnfosidn.jpg"},{"alt":"Each 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.","title":"Each 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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095449/3-HSPU-Male-bottom-sodifnsoid.jpg"},{"alt":"Kipping handstand push-ups are only allowed during the first 3 rounds for the 14-54 divisions and the first 5 rounds for the 55+ divisions. During any round designated as strict, kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. 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.","title":"Kipping handstand push-ups are only allowed during the first 3 rounds for the 14-54 divisions and the first 5 rounds for the 55+ divisions. During any round designated as strict, kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. 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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095452/3-HSPU-Male-bottom-sodifnsoid_0.jpg"},{"alt":"No 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.","title":"No 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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095453/4-HSPU_No-Reps_All_No-Rep-sodifnsodi-copy.jpg"},{"alt":"Not reaching the correct finishing position: Arms not extended. Hips not extended. Shoulders not in line with the body.","title":"Not reaching the correct finishing position: Arms not extended. Hips not extended. Shoulders not in line with the body.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095456/6-HSPU_No-Reps_All_No-Rep-2-sodfnsoid.jpg"},{"alt":"Feet wider than the width of the hands at lockout. Kipping or any assistance with the hips/legs during rounds 4, 5, and 6 (14-54 divisions), and round 6 (55+ divisions).","title":"Feet wider than the width of the hands at lockout. Kipping or any assistance with the hips/legs during rounds 4, 5, and 6 (14-54 divisions), and round 6 (55+ divisions).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095457/8-HSPU_No-Reps_All_No-Rep-oaisndfoisdn.jpg"},{"alt":"The strict handstand push-up/handstand push-up to a riser (55+ divisions only): Set up a 2-inch riser as shown. ","title":"The strict handstand push-up/handstand push-up to a riser (55+ divisions only): Set up a 2-inch riser as shown. ","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095459/9-HSPU_Elevated-Surface_Male_Measurement-aosidnfosdi.jpg"},{"alt":"The start and end positions are the same as described for the handstand push-up. ","title":"The start and end positions are the same as described for the handstand push-up. ","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095501/10HSPU_Elevated-Surface_Male_Top-sodfindsoi.jpg"},{"alt":"The athlete must touch their head to the riser before returning to the finish position. NOTE: Athletes in the 60-64 and 65+ divisions will perform all handstand push-ups (kipping and strict) to a riser. Athletes in the 55-59 division will only use a riser for the final round (strict handstand push-ups).","title":"The athlete must touch their head to the riser before returning to the finish position. NOTE: Athletes in the 60-64 and 65+ divisions will perform all handstand push-ups (kipping and strict) to a riser. Athletes in the 55-59 division will only use a riser for the final round (strict handstand push-ups).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095503/11-HSPU_Elevated-Surface_Male_Bottom-sodifndoi.jpg"},{"alt":"The toes-to-bar: Athletes begin by 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.","title":"The toes-to-bar: Athletes begin by 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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095506/12-Toes-to-bar_Female_Start-aosindfoisdn.jpg"},{"alt":"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.","title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095507/13-Toes-to-bar_Female_Finish-aosdinfosidn.jpg"},{"alt":"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.","title":"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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095509/T2B_No-Reps_All_No-Rep-1.jpg"},{"alt":"Not contacting the pull-up bar with the feet.","title":"Not contacting the pull-up bar with the feet.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095509/T2B_No-Reps_All_No-Rep-2.jpg"},{"alt":"Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep, and contacting the pull-up bar outside the hands.","title":"Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep, and contacting the pull-up bar outside the hands.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095511/T2B_No-Reps_All_No-Rep-3.jpg"},{"alt":"The rope climb: Each rep starts with both feet on the ground. Any style of climbing is permitted. The athlete may jump into the rope climb.","title":"The rope climb: Each rep starts with both feet on the ground. Any style of climbing is permitted. The athlete may jump into the rope climb.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095512/16-Male_Rope-climb-start-sidfbdois.jpg"},{"alt":"The rep is credited when one hand clearly touches above the designated mark. There are no requirements during the descent of the climb.","title":"The rep is credited when one hand clearly touches above the designated mark. There are no requirements during the descent of the climb.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095521/17-Male_Rope-climb-finish-sdoibfsoid-scaled.jpg"},{"alt":"No reps for the rope climb include but are not limited to: Not clearly touching above the designated mark.","title":"No reps for the rope climb include but are not limited to: Not clearly touching above the designated mark.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095523/18-Rope-climb_No-Reps_All_No-Rep-1-aosidfnosdinf.jpg"},{"alt":"The chest-to-wall 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). Toes 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. There is no requirement for how an athlete gets into the starting position (lockout) against the wall. Legs must remain straight throughout entire movement.","title":"The chest-to-wall 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). Toes 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. There is no requirement for how an athlete gets into the starting position (lockout) against the wall. Legs must remain straight throughout entire movement.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095524/19-MSE_9395_C2W-Handstand-PU_Top_M1_wLine_woNB-oasindfoids.jpg"},{"alt":"At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.","title":"At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095525/20-MSE_9396_C2W-Handstand-PU_Bottom_M1_wLine_-aosdnfosid.jpg"},{"alt":"Each rep is credited when the athlete returns to the lockout position with: Toes on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body.","title":"Each rep is credited when the athlete returns to the lockout position with: Toes on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095526/21-MSE_9395_C2W-Handstand-PU_Top_M1_wLine_sodifnosdinf.jpg"},{"alt":"No reps for the chest-to-wall handstand push-up include but are not limited to: One or both hands coming off the designated tape line.","title":"No reps for the chest-to-wall handstand push-up include but are not limited to: One or both hands coming off the designated tape line.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095527/22-HSPU_No-Reps_All_No-Rep-sodifnsoasdfdi.jpg"},{"alt":"Not reaching the correct finishing position with the arms extended.","title":"Not reaching the correct finishing position with the arms extended.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095528/23-C2W-HSPU_No-Reps_All_No-Rep-aosdifnosid.jpg"},{"alt":"Feet wider than the width of the hands at lockout, and kipping or any assistance with the hips/legs.","title":"Feet wider than the width of the hands at lockout, and kipping or any assistance with the hips/legs.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095529/24-C2W-HSPU_No-Reps_All_No-Rep-sdofinsdoi.jpg"},{"alt":"The muscle-up: Begin each rep hanging with arms fully extended and feet off the ground.","title":"The muscle-up: Begin each rep hanging with arms fully extended and feet off the ground.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095534/25-MU_Ring_Female_Bottom-sodfndoi.jpg"},{"alt":"Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted.","title":"Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095536/26-MU_Ring_Female_Dip-aosdfnoisd.jpg"},{"alt":"The rep is credited when: Elbows are fully locked out. Shoulders are directly above, or slightly in front of, the hands.","title":"The rep is credited when: Elbows are fully locked out. Shoulders are directly above, or slightly in front of, the hands.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095538/27-MU_Ring_Female_Top-sodifndosid.jpg"},{"alt":"No reps for the muscle-up include but are not limited to: Starting the rep with flexed (bent) arms.","title":"No reps for the muscle-up include but are not limited to: Starting the rep with flexed (bent) arms.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095539/28-MU-Ring_No-Reps_All_No-Rep-1-osidnfodis.jpg"},{"alt":"Any part of the foot rising above the bottom of the rings during the kip.","title":"Any part of the foot rising above the bottom of the rings during the kip.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095540/29-MU-Ring_No-Reps_All_No-Rep-2-aosdinfosi.jpg"},{"alt":"Not reaching full extension of the elbows.","title":"Not reaching full extension of the elbows.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095541/30-MU-Ring_No-Reps_All_No-Rep-3-aosidnfos.jpg"},{"alt":"Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).","title":"Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095542/31-MU-Ring_No-Reps_All_No-Rep-4-aosdinfosid.jpg"},{"alt":"The chest-to-bar pull-up (60+ divisions only): Start each rep with arms fully extended and feet off the ground.Any style of grip is permitted.","title":"The chest-to-bar pull-up (60+ divisions only): Start each rep with arms fully extended and feet off the ground.Any style of grip is permitted.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095543/32-C2B-aosdifnsoidnf_0.jpg"},{"alt":"The 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.","title":"The 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.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095545/33-C2B-sodifnosidnf.jpg"},{"alt":"No reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms.","title":"No reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095546/34-C2B-Pull-up_No-Reps_All_No-Rep-soidnfosdin.jpg"},{"alt":"Making contact with the bar above the collarbone (neck or throat).","title":"Making contact with the bar above the collarbone (neck or throat).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095547/35-C2B-Pull-up_No-Reps_All_No-Rep-2-sodifndsoi.jpg"},{"alt":"Missing contact with the pull-up bar.","title":"Missing contact with the pull-up bar.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095548/36-C2B-Pull-up_No-Reps_All_No-Rep-3-asodnfos.jpg"}],"preview":{"alt":null,"title":null,"url":"https://daria-production-master.crossfit.com/wp-content/uploads/2024/04/YT_QF_IND-AGEGROUP_WORKOUT-3.jpg"},"youtube_video_id":"o8Z8oG9rKA4"},"meta":{"description":"\u2022 Individual Quarterfinal Workout 3 \u2022 Start standing tall with your back to the handstand push-up wall. \u2022 At \u201cGo,\u201d turn around and complete 10 handstand push-ups. \u2022 Then move to the bar and complete\u2026","title":"Workout 3"},"ordinal":3,"pdf_link":null,"phase":{"name":"Quarterfinals Individual","slug":"quarterfinals-individual"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095443/GOWOD-Official-Full-White_12-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095443/GOWOD-Official-Full-White_12-scaled.png","url":"https://cf.games/24_GOWOD_QF"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"}],"pdf_link":"https://games-assets.crossfit.com/s3fs-public/2024-04/CFG24%20QF%20IND%20AG%20Workout%203%20Scorecard_oasidnfoisd.pdf","prescription":"For time:
\n3 rounds:
\n 10 handstand push-ups
\n 20 toes-to-bars
2 rounds:
\n 10 strict handstand push-ups
\n 5 rope climbs,15 feet
1 round:
\n 10 chest-to-wall handstand push-ups
\n 20 muscle-ups
Time cap: 15 minutes
\n","type":"rx"}],"weekday":null,"year":2024},{"competitions_workout_ids":[3811],"content":{"equipment":null,"featured_hero":" ![\"Women](\"https://www.crossfit.com/wp-content/uploads/2024/04/16095623/YT_QF_IND-AGEGROUP_WORKOUT-4-1.jpg\")
With a continually running clock, complete as many reps as possible in 10 minutes of:
\n10 clean and jerks, weight 1
\n\u00a0\u00a0\u00a0Rest 1 minute
10 clean and jerks, weight 2
\n\u00a0\u00a0\u00a0Rest 1 minute
10 clean and jerks, weight 3
\n\u00a0\u00a0\u00a0Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
\n","tiebreak":null,"video_submission_standards":null,"workout":"\u2022 Individual Quarterfinal\u00a0Workout 4
\n\u00a0
\n\u2022 Start each set of clean and jerks standing tall with your back to the barbell.
\n\u2022 At \u201cGo,\u201d turn around and complete 10 clean and jerks at the first weight.
\n\u2022 Rest exactly 1 minute from the time the final rep is completed (at lockout with the feet in line).
\n\u2022 Return to a position standing tall with your back to the barbell.
\n\u2022 After no less than 1 minute of rest, turn around and complete 10 clean and jerks at the second weight.
\n\u2022 Continue this sequence until you reach the final weight or time expires.
\n\u2022 At the final weight, complete as many reps as possible in the time remaining.
\n\u2022 Your score will be the total number of reps completed in 10 minutes.
\n\u00a0
\n\u2022 Start the clock at \u201cGo.\u201d The clock DOES NOT STOP during the rest periods.
\n\u2022 Athletes may:
\n\u2022 Change the load on their bar during the rest periods.
\n\u2022 Use multiple bars.
\n\u2022 Have assistance changing the load.
\n\u2022 Collars must be placed outside the plates.
\n\u2022 Record the time after completing the 10th rep at weights 1, 2, and 3.
\n\u2022 In the event of a tie on total reps, the athlete who completed the 10th rep of the previous weight faster will win the tie.
\n\u2022 Score due by 5 p.m. PT, Monday, April 22, 2024.
\n\u00a0
\n\u2022 Barbell.
\n\u2022 Bumper plates.
\n\u2022 Any additional weights should be kept a safe distance from the working area.
\n\u2022 Collars.
\nRefer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
\n\u00a0
\n\u2022 You will be penalized if you are not standing tall with your back to the barbell at the start of each set.
\nSee APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
\n\u00a0
\nAccess CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym:\u00a01 Heat\u00a0|\u00a02 Heats
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2024-04-23T00:00:00Z","start":"2024-04-17T19:00:00Z"},"division_group":null,"division_groups":["individual"],"drupal_id":14573,"event_name":"Event 4","id":"wp179097","label":"Workout 4","media":{"hero":{"alt":"Women holding a barbell in the front rack position and a black box that says \"Individual & Age-Group Workout 4\"","title":"Women holding a barbell in the front rack position and a black box that says \"Individual & Age-Group Workout 4\"","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095552/YT_QF_IND-AGEGROUP_WORKOUT-4.jpg"},"movements":[{"alt":"The clean and jerk: Each rep starts with the bar on the ground.","title":"The clean and jerk: Each rep starts with the bar on the ground.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095604/1-Clean-and-Jerk_Female_Start-aisdufbsid.jpg"},{"alt":"The bar must be lifted to the shoulders, then locked out overhead (no snatches). Any style of clean, except a hang clean, is permitted. Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift.","title":"The bar must be lifted to the shoulders, then locked out overhead (no snatches). Any style of clean, except a hang clean, is permitted. Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095608/2-Clean-and-Jerk_Female_Clean-sodifnodi.jpg"},{"alt":"Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).","title":"Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095613/3-Clean-and-Jerk_Female_Jerk-aosdinfos.jpg"},{"alt":"The rep is credited when: Hips, knees, and arms are extended. The feet are in line. Bar is over or behind the middle of the body when viewed from the side.","title":"The rep is credited when: Hips, knees, and arms are extended. The feet are in line. Bar is over or behind the middle of the body when viewed from the side.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095617/4-Clean-and-Jerk_Female_Finish-sodifndsoi.jpg"},{"alt":"No reps for the clean and jerk include but are not limited to: Lowering the barbell before fully extending the hips, knees, or arms.","title":"No reps for the clean and jerk include but are not limited to: Lowering the barbell before fully extending the hips, knees, or arms.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095618/5-CnJ_No-Reps_All_No-Rep-1-sodifndoi.jpg"},{"alt":"Lowering the barbell before the feet have returned in line.","title":"Lowering the barbell before the feet have returned in line.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095619/6-CnJ_No-Reps_All_No-Rep-2-sodinfosdi.jpg"},{"alt":"Finishing with the bar in front of the body.","title":"Finishing with the bar in front of the body.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095620/7-CnJ_No-Reps_All_No-Rep-3-sodifndosi.jpg"},{"alt":"Bouncing the barbell between consecutive repetitions. NOTE: In the event of a no rep for any reason at any time, the entire clean and jerk MUST be repeated. A missed overhead lift may NOT be reattempted from the front-rack position.","title":"Bouncing the barbell between consecutive repetitions. NOTE: In the event of a no rep for any reason at any time, the entire clean and jerk MUST be repeated. A missed overhead lift may NOT be reattempted from the front-rack position.","url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095621/8-CnJ_No-Reps_All_No-Rep-4-aosdifosid.jpg"}],"preview":{"alt":null,"title":null,"url":"https://daria-production-master.crossfit.com/wp-content/uploads/2024/04/YT_QF_IND-AGEGROUP_WORKOUT-4.jpg"},"youtube_video_id":"SqmXEaP_9vk"},"meta":{"description":"\u2022 Individual Quarterfinal Workout 4 \u2022 Start each set of clean and jerks standing tall with your back to the barbell. \u2022 At \u201cGo,\u201d turn around and complete 10 clean and jerks at the first weight. \u2022\u2026","title":"Workout 4"},"ordinal":4,"pdf_link":null,"phase":{"name":"Quarterfinals Individual","slug":"quarterfinals-individual"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095559/GOWOD-Official-Full-White_13-scaled.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2024/04/16095559/GOWOD-Official-Full-White_13-scaled.png","url":"https://cf.games/24_GOWOD_QF"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"}],"pdf_link":"https://games-assets.crossfit.com/s3fs-public/2024-04/CFG24%20QF%20IND%20AG%20Workout%204%20Scorecard_oasidnfosid.pdf","prescription":"With a continually running clock, complete as many reps as possible in 10 minutes of:
\n10 clean and jerks, weight 1
\n Rest 1 minute
10 clean and jerks, weight 2
\n Rest 1 minute
10 clean and jerks, weight 3
\n Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
\n\u2640 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
\n\u2642 135, 185, 225, 245 lb (61, 83, 102, 111 kg)