CrossFit Games Quarterfinals Test 1
- For Time
- 3 Rounds of:
- 10 Strict Handstand Push-Ups
- 10 Dumbbell Hang Power Cleans (2x50/35 lb)
- 50 Double-Unders
- Rest 1 minute
- Then, 3 Rounds of:
- 10 Kipping Handstand Push-Ups
- 10 Dumbbell Shoulder-to-Overheads (2x50/35 lb)
- 50 Double-Unders
- Time Cap: 10 minutes
This workout begins with the athlete standing over the line, away from the wall. After the call of “3, 2, 1… go,” the athlete may move to the wall and complete 10 Strict Handstand Push-Ups, then move to the Dumbbells for 10 Hang Power Cleans, and finally the rope for 50 Double-Unders. Complete this sequence for 3 rounds. After the final Double-Under on the third round, the mandatory 1-minute rest period begins.
The next segment of the workout begins with the athlete standing over the line, away from the wall. After exactly 1 minute of rest, the athlete may begin 10 Kipping Handstand Push-Ups, then move to the Dumbbells for 10 Shoulder-to-Overheads, and finally, move to the rope for 50 Double-Unders. Complete this sequence for 3 rounds. Time stops after the final Double-Under is completed.
Score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
Handstand Push-Up: The inside of the box for the Handstand Push-Up must measure 40 inches wide and 24 inches deep. The arms must be fully extended and in line with the body before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended and shoulders in line with the body. The hands must remain inside the 40-by-24-inch box. If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.
At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e., 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). 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. The feet may be no wider than the width of the hands. The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body. Kipping is NOT allowed during the first triplet. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. Kipping IS allowed during the second triplet.
Dumbbell Hang Power Clean: The athlete and the Dumbbells must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The first rep begins with the athlete’s hips and knees at full extension and the athlete’s head and shoulders in line vertically over the hips. From this position, the athlete may lower the Dumbbells to the hang. The Dumbbells may not touch the ground. The arms must remain straight in the hang position. The rep is credited when the athlete’s hips and knees reach full extension and the dumbbells are at the shoulders. The athlete must reach the finish position before the dumbbells are lowered from the shoulders. The athlete may lower the subsequent repetitions directly to the hang position. Athletes may NOT have assistance resetting their equipment during the workout.
Double-Under: The athlete must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The Rope passes under the feet twice for each jump. The Rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Athletes may NOT have assistance resetting their equipment during the workout.
Dumbbell Shoulder-to-Overhead: The athlete and the Dumbbells must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The Dumbbells must be at the shoulders to begin the Shoulder-to-Overhead. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the finish position is achieved.