Official workout details

DOWNLOAD YOUR SCORECARD

• Rx’d and Scaled
• Foundations

QUICK START

• Start standing tall with your back to the dumbbell.

• After the call of “Go,” pick up the dumbbell and complete 21 dumbbell snatches with one arm.

• Then complete 21 lateral burpees over the dumbbell.

• Next, complete 21 dumbbell snatches with your other arm.

• Then complete another 21 lateral burpees over the dumbbell.

• Repeat this sequence for 15 reps and then 9 reps of each movement.

• Time stops after the final burpee when both feet touch the ground on the opposite side of the dumbbell.

• Your score will be the total time it takes to complete all reps or the number of reps completed within the 15-minute time cap.

NOTES

• You may start the rounds of 15 and 9 snatches with either arm.

• You may NOT switch arms in the middle of a set of snatches.

• There is no required floor plan for this workout.

• Record the time after completing the round of 21s and then again after completing the round of 15s. If you do not complete the workout before the time cap, one of these is your tiebreak time. The athlete who completed the previous section faster wins the tie.

• If the workout is completed before the time cap, there is no tiebreak.

• Gymnastics grips are NOT allowed during this workout.

EQUIPMENT

• 1 dumbbell

QUICK START

• Start standing tall.

• At “Go,” grab the dumbbell and complete 21 dumbbell snatches with one arm.

• Then complete 21 burpees.

• Next, complete 21 dumbbell snatches with your other arm and another 21 burpees.

• Repeat this sequence for 15 reps and then 9 reps of each movement.

• Time stops when the final burpee is complete.

NOTES

• You may start the round of 15 and 9 snatches with either arm.

• You may switch arms in the middle of a set of snatches.

• There is no required floor plan for this workout.

• Record the time after you complete the final 21 burpees, and this will be your tiebreak time if you do not complete the final 15 burpees. Record the time again after the final 15 burpees if you get that far, and this will become your tiebreak time if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.

• If the workout is completed before the time cap, there is no tiebreak.

EQUIPMENT

• 1 dumbbell

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Official workout details

DOWNLOAD YOUR SCORECARD

• Rx’d and Scaled
• Foundations
• View Adaptive Workouts From WheelWOD

QUICK START

• Start seated on the rower with hands off the paddle.

• At the call of “Go,” row 300 meters.

• Then complete 10 deadlifts.

• Finish the round by completing 50 double-unders.

• Continue the sequence of rowing, deadlifts, and double-unders for 20 minutes.

• Your score will be the total number of reps completed in 20 minutes.

NOTES

• There is no required floor plan.

• Gymnastics grips are NOT allowed during this workout.

• Athletes may receive assistance resetting the rower between rounds.

• There is no tiebreak.

• During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).

• If time expires during the row, record your score when the monitor has come to rest.

EQUIPMENT

• Barbell, plates, and collars.

• Concept2 rower. No other type of rower is allowed.

• Jump rope.

QUICK START

• Start seated on the rower with hands off the paddle.

• At “Go,” row 30 strokes.

• Then complete 10 deadlifts.

• Finish the round by completing 50 single-unders or jumping jacks.

• Continue the sequence of row, deadlift, and single-under or jumping jack for 20 minutes.

• Your score will be the total number of reps completed in 20 minutes.

NOTES

• There is no required floor plan for this workout.

• There is no tiebreak for 24.2.

EQUIPMENT

• Barbell, plates, and collars.

• Concept2 rower. No other rower type is allowed.

• Jump rope.

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

DOWNLOAD YOUR SCORECARD

• Rx’d and Scaled
• Foundations
• View Adaptive Workouts From WheelWOD

QUICK START

• Start under the pull-up bar.

• At “Go,” move to the barbell and complete 10 thrusters at the lighter weight.

• Then complete 10 chest-to-bar pull-ups. Repeat this couplet for 5 rounds.

• After completing the final chest-to-bar pull-up in round 5, rest for no less than 1 minute.

• Return under the pull-up bar. After the 1-minute rest, move to the barbell.

• Complete 5 rounds of 7 thrusters at the heavier weight and 7 bar muscle-ups.

• Time stops at the completion of the last bar muscle-up.

NOTES

• Start the timer at “Go.” The timer DOES NOT STOP during the 1-minute rest.

• The barbell MUST be placed at least 5 feet away from the pull-up bar for safety.

• Athletes may have assistance changing the barbell load or two bars may be used.

• If time-capped, your score will be the total number of reps completed.

• A tiebreak time will be recorded after you complete 5 rounds of thrusters and chest-to-bar pull-ups. If you do not complete the workout before the time cap, this is your tiebreak time. The athlete who completed the first 5 rounds the fastest wins the tie.

• If the workout is completed before the time cap, there is no tiebreaker.

EQUIPMENT

• Barbell, plates, collars.

• Pull-up bar.

  • Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.

• Tape, cones, or any other object should be used to indicate the barbell is placed 5 feet away from the pull-up bar.

QUICK START

• Start standing tall with the stick on the ground.

• At “Go,” pick up the stick and complete 10 thrusters.

• Then complete 10 bent-over rows with the barbell.

• After completing 5 rounds of thrusters and bent-over rows, rest for 1 minute.

• Then perform 5 rounds of 7 thrusters with the barbell and 7 push-ups.

• Time stops when you complete the last push-up.

NOTES

• If you do not complete the workout before the time cap, your score will be the total number of reps completed.

• The tiebreak for 24.3 is the time taken to complete 5 rounds of thrusters and bent-over rows.

EQUIPMENT

• Stick or PVC pipe.

• Barbell, plates, and collars (if needed).

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

DOWNLOAD YOUR SCORECARD

• Individual Quarterfinal Workout 1

QUICK START

• Start each of the 4 rounds standing tall with your back to the barbell.

• At “Go,” turn around and complete as many snatches as possible during the first minute.

• During the second minute, complete as many calories on the rower as possible.

• During the third minute, complete as many dumbbell box step-ups as possible.

• Then rest for 1 minute.

• Complete 3 more rounds of this sequence.

• Your score will be the total number of reps completed.

NOTES

• Start the clock at “Go.” The clock DOES NOT STOP between movements or during the rest period.

• For safety, the barbell must be placed at least 5 feet away from the rower and box.

• Any reps completed outside the designated minute will NOT count.

• There is no tiebreak.

• You may receive assistance resetting the rower between rounds.

• Gymnastics grips may NOT be used.

• Score is due by 5 p.m. PT, Saturday, April 20, 2024.

EQUIPMENT

• Barbell, plates, and collars.

• Concept2 rower. Any other rower is not allowed.

• Video submissions: A clear view of the monitor must be captured after each round — it is OK to move the camera to meet this requirement.

• Two dumbbells.

• Box of appropriate height — the top of the box must be at least 15-by-15 inches (38-by-38

centimeters).

• Tape, cones, or any other object may be used to indicate the barbell is 5 feet away from the rower and the box.

Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.

PENALTIES

You will be penalized if:

• You set up the box or rower closer than 5 feet away from the barbell.

• You do not start with your back to the barbell on any round.

See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.

AFFILIATE OWNERS

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

DOWNLOAD YOUR SCORECARD

• Individual Quarterfinal Workout 2

QUICK START

• Start with your back to the medicine ball.

• At “Go,” turn around and complete 50 wall-ball shots.

• Then move to the box and complete 50 lateral burpee box jump-overs.

• Repeat this sequence for 2 more rounds.

• Your score will be the total time it takes to complete 3 rounds.

NOTES

• Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the

box.

• The box must be placed at least 5 feet away from the wall-ball station for safety.

• There is no tiebreak.

• Score is due by 5 p.m. PT, Saturday, April 20, 2024.

EQUIPMENT

• Medicine ball of appropriate weight.

• Wall-ball target.

• Box of appropriate height — the top of the box must be at least 15-by-15 inches (38-by-38 centimeters).

• Tape, cones, or any other object may be used to indicate the box is 5 feet away from the wall-ball station.

Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.

PENALTIES

• You will be penalized if you set the box closer than 5 feet away from the wall-ball station.

See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.

AFFILIATE OWNERS

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

DOWNLOAD YOUR SCORECARD

• Individual Quarterfinal Workout 3

QUICK START

• Start standing tall with your back to the handstand push-up wall.

• At “Go,” turn around and complete 10 handstand push-ups.

• Then move to the bar and complete 20 toes-to-bars.

• Complete 3 rounds of this sequence.

• Next complete 2 rounds of 10 strict handstand push-ups and 5 rope climbs.

• Finish with 1 round of 10 chest-to-wall handstand push-ups and 20 muscle-ups.

• Your score is the time taken to complete the workout.

NOTES

• Start the clock at “Go.” The clock DOES NOT STOP until the time cap.

• There is no required floor plan for this workout.

• Video submissions: The camera MAY be moved to a position to best capture the next movements.

• 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.

• If the workout is completed before the time cap, there is no tiebreak.

• Score due by 5 p.m. PT, Monday, April 22, 2024.

EQUIPMENT

• Pull-up bar

• Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.

• 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).

• Rope

• 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.

• Rings

Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.

PENALTIES

• If the camera is moved and the full range of motion of any movement cannot be seen, a penalty will be assessed.

See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.

AFFILIATE OWNERS

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

DOWNLOAD YOUR SCORECARD

• Individual Quarterfinal Workout 4

QUICK START

• Start each set of clean and jerks standing tall with your back to the barbell.

• At “Go,” turn around and complete 10 clean and jerks at the first weight.

• Rest exactly 1 minute from the time the final rep is completed (at lockout with the feet in line).

• Return to a position standing tall with your back to the barbell.

• After no less than 1 minute of rest, turn around and complete 10 clean and jerks at the second weight.

• Continue this sequence until you reach the final weight or time expires.

• At the final weight, complete as many reps as possible in the time remaining.

• Your score will be the total number of reps completed in 10 minutes.

NOTES

• Start the clock at “Go.” The clock DOES NOT STOP during the rest periods.

• Athletes may:

• Change the load on their bar during the rest periods.

• Use multiple bars.

• Have assistance changing the load.

• Collars must be placed outside the plates.

• Record the time after completing the 10th rep at weights 1, 2, and 3.

• 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.

• Score due by 5 p.m. PT, Monday, April 22, 2024.

EQUIPMENT

• Barbell.

• Bumper plates.

• Any additional weights should be kept a safe distance from the working area.

• Collars.

Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.

PENALTIES

• You will be penalized if you are not standing tall with your back to the barbell at the start of each set.

See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.

AFFILIATE OWNERS

Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Athletes will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Teams will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Teams will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Teams will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Teams will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

WORKOUT DETAILS

Teams will be briefed on the workout details and movement standards on-site.

COMPETITION SCHEDULES

TBA

HOW TO WATCH THE 2024 SEMIFINALS

Semifinals represent one of the few times each year we as a global CrossFit community can come together not only to cheer on our favorite athletes and represent our affiliates but also to witness some of the most exciting moments in our sport.

The atmosphere at Semifinals is indescribable and will leave you inspired and motivated as you face your own workouts in the year ahead. If you haven’t yet made a trip to a Semifinal event, this is your year.

We have put together a quick-start guide to help plan your trip to a CrossFit Semifinal event. Check it out HERE.

Official workout details

Download Your Scorecard

• Age-Group Semifinal Event 1

Quick Start

• Start seated on the rower with your hands off the paddle.
• At “Go,” row 50 calories.
• Then, complete 9 snatches at the first weight (lightest).
• Row another 50 calories.
• Next, complete 6 snatches at the second weight.
• Row a final 50 calories.
• Finally, complete 3 snatches at the third weight (heaviest).
• Your score will be the total time it takes you to complete the event.
• In the event of a time cap, your score will be the total number of reps completed before the 20-minute cap.

Notes

• For safety, the barbell must be placed at least 5 feet away from the rower.
• Record the time after each set of 50 calories. In the event of a tie, the athlete who completes their last 50 calories faster will win the tie.
• If the event is completed before the time cap, there is no tiebreak.
• If you reach the time cap on the row, your score will be recorded when the rower comes to rest.
• You may receive assistance resetting the rower between rounds.
• You may receive assistance loading the bar between rounds, or you may set up multiple bars.
• Gymnastics grips may NOT be used.
• Score is due by Saturday, May 11, 2024, at 5 p.m. PT.

Equipment

• Barbell, plates, and collars
• Concept2 rower. No other rower is allowed.
  • Video submissions: A clear view of the monitor must be captured after each round — it is OK to move the camera to meet this requirement.
• Tape, cones, or any other object MUST be used to indicate the barbell is placed 5 feet away from the rower.
  • 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.
• Any part of the rower is less than 5 feet from your barbell.
• You have your hands on the paddle of the rower before “Go.”
• You do not reset the rower between rounds.

* See Appendix D in the 2024 CrossFit Games Rulebook for video review penalty information.

Official workout details

Download Your Scorecard

• Age-Group Semifinal Event 2

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.

Official workout details

Download Your Scorecard

• Age-Group Semifinal Event 3

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.

Official workout details

Download Your Scorecard

• Age-Group Semifinal Event 4

Quick Start

• Start standing tall with your back to the barbell.
• At “Go,” complete 30 cleans.
• Then, move to the pull-up bar and complete 30 toes-to-bars.
• Move back to the barbell and complete 30 thrusters.
• Your score will be the total time taken to complete the event.
• In the event you reach the time cap, your score will be the total number of reps completed before the 10-minute cap.

Notes

• For safety, the barbell must be placed at least 5 feet away from the pull-up bar.
• There is no tiebreak for this event.
• Gymnastics grips may NOT be used during the cleans or thrusters.
• Score is due by Monday, May 13, 2024, at 5 p.m. PT.

Equipment

• Barbell, plates, and collars
• Pull-up bar
• Tape, cones, or any other object MUST be used to indicate the barbell is placed 5 feet away from the pull-up bar.
  • 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 pull-up bar.

* See Appendix D in the 2024 CrossFit Games Rulebook for video review penalty information.

Official workout details

For time:
1,000 step-ups (35/45 lb)
*Completed as 250 trips

Time cap: 67 minutes

Presented by JOCKO GO x MÖLK

Official workout details

For time:
Round 1: 3-3-2-2-1 cleans
Round 2: 2-1-1-1 cleans
Round 3: 1-1-1 cleans

Round 1: 165/175/185/195/205 lb / 255/265/275/285/295 lb
Round 2: 205/215/225/230 lb / 295/305/315/325 lb
Round 3: 230/240/250 lb / 325/345/365 lb

Time cap: 2 minutes

Presented by Airrosti

Official workout details

5 rounds for time:
175-meter run
12 toes-to-bars
8 alternating dumbbell snatches (70/100 lb)

Time cap: 11 minutes

Presented by U.S. Border Patrol

Official workout details

Event 9: Final 2421
For time:
24 thrusters (65/95 lb)
24 chest-to-bar pull-ups
80-foot yoke carry (245/425 lb)
21 chest-to-bar pull-ups
21 thrusters

Time cap: 5 minutes

Rest 2 minutes, then Event 10: Final 1815

18 thrusters (95/135 lb)
18 bar muscle-ups
80-foot yoke carry (345/525 lb)
15 bar muscle-ups
15 thrusters

Time cap: 7 minutes

Presented by GORUCK

Official workout details

3 rounds for time of:
11/15 Echo-bike calories
11 burpees over barricade

Time cap: 5 minutes (women) / 4 minutes (men)

Presented by Wild Health

Official workout details

For time:
3.5-mile run
800-meter swim

Time cap: None

Presented by ROKA

Official workout details

For time:
50 deadlifts (155/225 lb)
3 rope climbs
30/50 ski-erg calories
3 rope climbs
50 GHD sit-ups
3 rope climbs
50 GHD sit-ups
3 rope climbs
30/50 ski-erg calories
3 rope climbs
50 deadlifts

Time cap: 20 minutes

Presented by Momentous

Official workout details

For time:
45 handstand push-ups
80-foot sled pull from standing (110/180 lb)
30 strict handstand push-ups
80-foot sled pull seated from the platform
15 freestanding handstand push-ups

Time cap: 10 minutes

Presented by Airrosti

Official workout details

For time:
1,600-meter run

Then, at the 12-minute mark:
50-yard sprint
50-yard bag carry (70/100 lb)
75-yard sprint
75-yard bag carry
100-yard sprint

Time cap 1: None. The sprint will begin 12 minutes after the start of the run.
Time cap 2: 3 minutes

Presented by Rogue

Official workout details

For time:
120 synchro wall-ball shots (14/20 lb, 10-foot target)
90 synchro GHD sit-ups
60 synchro box jump-overs
30 synchro dumbbell snatches (70/100 lb)

Time cap: 16 minutes

Presented by Blender Bottle

Official workout details

For time:
120-foot Snail push (720 lb)
80 synchro deadlifts (225/315 lb)
120-foot Snail push

Time cap: 18 minutes

Presented by GORUCK

Official workout details

For time:
1,600-meter team run
54-yard Bob Push (942 lb)

Time cap: 10 minutes

Presented by ROKA

Official workout details

For time:
30-foot Earthworm lunge (L)
25 chest-to-bar pull-ups/run
25 chest-to-bar pull-ups/run
30-foot Earthworm lunge (R)
20 toes-to-bars/run
20 toes-to-bars/run
30-foot Earthworm lunge (L)
15 bar muscle-ups/run
15 bar muscle-ups/run
30-foot Earthworm lunge (R)

Time cap: 14 minutes

Presented by JOCKO GO x MÖLK

Official workout details

For time:
20 Earthworm cleans
60 handstand push-ups
20 Earthworm cleans
40 strict handstand push-ups
20 Earthworm cleans
10 freestanding handstand push-ups

Time cap: 15 minutes

Presented by Rogue

Official workout details

For time:
40 synchro sandbag squats (150/200 lb)
1 legless rope climb each
40-calorie ski erg
1 legless rope climb each
10 Earthworm thrusters
2 legless rope climbs each
10 Earthworm thrusters
1 legless rope climb each
40-calorie ski erg
1 legless rope climb each
40 synchro sandbag squats (150/200 lb)

Time cap: 16 minutes

Presented by U.S. Border Patrol

Official workout details

All for time:
F/F pair completes 3 rounds for time of:
11-calorie Echo bike
11 burpees over barricade

M/M pair completes 3 rounds for time of:
15-calorie Echo bike
11 burpees over barricade

Time cap: 9 minutes

Presented by GOWOD

Official workout details

4 rounds for time of:
Run
5 deadlifts
Run
10 deadlifts
Run
15 deadlifts
Run
20 deadlifts

Time cap: 18 minutes

Official workout details

4 rounds for time of:
Rope climbs
Sandbag cleans
Handstand walk (35-59 age groups)

Time cap: 12 minutes

Official workout details

For time:
25 overhead squats
80-foot dumbbell walking lunge
25 overhead squats

Time cap: 3 minutes

Official workout details

For time:
Snatch 4-3-2-1 reps

Time cap: 3 minutes

Tiebreak: Time at successful lift at third weight.

Official workout details

For time:
75 wall-ball shots
40 double dumbbell shoulder-to-overheads
30 dumbbell step-overs
40 dumbbell snatches
75 wall-ball shots

Time cap: 15 minutes

Official workout details

For time:
Buy-in for each interval:
Double-unders
Chest-to-bar pull-ups

Then,

Max Echo-bike calories in time remaining or until total number of Echo-bike calories is reached.

Time cap: 11 minutes*

*Interval 1 is 4 minutes followed by 1 minute of rest. Interval 2 is 3 minutes followed by 1 minute of rest. Interval 3 is 2 minutes.

Official workout details

For time:
30 clean and jerks
30 ring muscle-ups
30 snatches

Time cap: 12 minutes

*45-54 do 25/25/25 reps

Official workout details

8 rounds for time of:
Bar-facing burpees
Toes-to-bars
1 clean

Time cap: 8 minutes

Official workout details

Establish a 1-rep-max front squat

Time cap: 5 minutes

Official workout details

8-12-16 reps for time of:
Single dumbbell thrusters
Bar muscle-ups

Time cap: 8 minutes

Official workout details

Event 1A

For time:
2,400-meter trail run

Event 1B

For time:
600-meter pit obstacle sprint

Official workout details

For time:
20 alternating D-ball squat cleans
D-ball carry down and back
Sprint to finish

Time cap: 9 minutes

14-15: 70/100 lb
16-17: 100/150 lb

Official workout details

Olympic Total

For load:
1-rep-max snatch
1-rep-max clean and jerk

2 attempts per lift

Official workout details

As many rounds and reps as possible in 16 minutes of:
35 double-unders
30 wall-ball shots
25 toes-to-bars
20 single-leg alternating squats
15 bar muscle-ups
Overhead walking lunge*

*Round 1 – 80-foot lunge
*Round 2 – 100-foot lunge
*Round 3 – 110-foot lunge
*Round 4 – 120-foot lunge
*Round 5 – 130-foot lunge

14-15: 14/20-lb medicine ball, 25/35-lb dumbbell
16-17: 20/30-lb medicine ball, 35/50-lb dumbbell

Official workout details

Round 1:
Sled down and back 3 times
Handstand walk

Round 2, top 15 in each division:
Sled down and back 2 times
Handstand walk

Round 3, top 5 in each division:
Sled down and back 1 time
Handstand walk

Time cap: 4 minutes/round

Official workout details

For time:
2 minutes on, 1 minute off*:
2 rope climbs
7/10-calorie Echo Bike
Max-reps thrusters in time remaining.

*Fourth round extends to 3 minutes.

Work until 75 thrusters are complete.

14-15: 55/75-lb thrusters
16-17: 65/95-lb thrusters

Time cap: 12 minutes

Official workout details

27-21-15-9 reps for time of:
Dumbbell snatches
Burpee box jump-overs
*Each round starts with 5 ring muscle-ups

14-15: 25/35-lb dumbbell, 20/24-inch box
16:17: 35/50-lb dumbbell, 20/24-inch box