CFG24 QF TEAM Workout 3 Scorecard - Sodifgnodifng

Presented by
QUARTERFINALS - TEAMS
SCORE SUBMISSION DUE 5 P.M. PT, MONDAY, APRIL 8
WORKOUT 3
MM/FF pairs
For time, Pair 1 (MM) followed by Pair 2 (FF):
500-meter row
50 handstand push-ups (1 station, switch as needed)
50 synchro wall-ball shots
Then, Pair 1 followed by Pair 2:
50 synchro wall-ball shots
50 handstand push-ups (1 station, switch as needed)
500-meter row
♀ 14-lb ball, 9-foot target
♂ 20-lb ball, 10-foot target
Time cap: 25 minutes
QUICK START
• The men start seated on their rowers with hands off the paddles.
• At “Go,” both athletes complete 500 meters on their own rower.
• Then, with one athlete working at a time, they accumulate 50 handstand push-ups.
• Then they complete 50 synchronized wall-ball shots.
• The women will then complete the same sequence while the men rest.
• Once the women finish their final wall-ball shots, the men will complete 50 synchronized wall-ball shots, 50 handstand
push-ups, and a 500-meter row, followed by the women.
• Time will stop when both women have completed their row.
NOTES
• The clock does not stop.
• There is no required floor plan.
• Only one handstand push-up station can be used.
• Athletes may receive assistance resetting the rowers.
• During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps).
• If time expires during the row, record the score when the monitor has come to rest.
• There is no tiebreak.
• Score due by 5 p.m. PT, Monday, April 8, 2024.
SYNCHRO REQUIREMENTS
• Wall-ball shots: hitting the target.
© 2024 CrossFit, LLC and CrossFit are registered trademarks, and 3,2,1...Go!, Fittest on Earth, and Sport of Fitness are trademarks of CrossFit, LLC. All rights reserved.
Presented by
EQUIPMENT
• One judge.
• Two Concept2 rowers. No other rower type is allowed.
• Two 20-lb medicine balls, two 14-lb medicine balls.
• Two 10-foot wall-ball targets, two 9-foot wall-ball targets.
• One handstand push-up station.
◦ 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).
Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES COMPETITION
RULEBOOK
• Using more than one handstand push-up station.
• One athlete standing up from the rower before the other has completed 500 meters.
See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
Presented by
MOVEMENT STANDARDS
ROW
REQUIREMENTS
1 2
1. The monitor must be set to 0 at the beginning of each row
• The monitor must count UP to 500 meters.
• Any damper setting may be used at any time.
2. Both athletes must remain seated until both monitors clearly read 500 meters.
COMMON NO REPS
NOTE: This list is not exhaustive.
´ Either athlete standing up from the rower prior to reaching 500 meters.
´ Starting the round without resetting the monitor to 0.
Presented by
MOVEMENT STANDARDS
HANDSTAND PUSH-UP
REQUIREMENTS
1 2 3
1. 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
the body before descending.
2. At the bottom, the head must make contact with the ground.
• The head does NOT need to touch the tape line.
3. Each rep is credited when the athlete returns to the lockout position with the:
• Heels on the wall.
• Arms, hips, and legs fully extended.
• Shoulders in line with the body.
NOTES:
• Athletes may switch at any time.
• Any style of handstand push-up may be used.
• The feet do not need to remain in contact with the wall, but the feet must return to the wall at the beginning
and end of each rep.
Presented by
MOVEMENT STANDARDS
HANDSTAND PUSH-UP
COMMON NO REPS
´ One or both hands ´ Not reaching the correct finishing ´ Feet wider than the
coming off the position: width of the hands at
designated tape line at • Arms not extended, lockout.
ANY TIME.
• Hips not extended, or
• Shoulders not in line with the body.
Presented by
MOVEMENT STANDARDS
SYNCHRONIZED WALL-BALL SHOT
REQUIREMENTS
1 2
1. 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.
2. Squat until the crease of the hip is clearly below the knees (below parallel).
3. The rep is credited when the ball hits the center of the target clearly ABOVE the specified height.
• Both athletes must hit the target at the same time.
COMMON NO REPS
´ Squatting at or above ´ The ball hitting low on ´ The ball not making ´ Not hitting the target
parallel. the target. contact with the wall/ at the same time.
target.
ADDITIONAL:
´ Allowing the ball to drop from the target and catching it on the bounce/rebound.
GET YOUR GEAR

AT ROGUE
Presented by
WORKOUT 3 ATHLETE 1 ATHLETE 2

MM/FF pairs 500-METER ROW
For time, Pair 1 (MM) followed
10 METERS = 1 REP, ROUNDED DOWN 50 100
MALE PAIR
by Pair 2 (FF):
50 HANDSTAND PUSH-UPS
500-meter row (1 STATION, SWITCH AS NEEDED) 150
50 handstand push-ups
(1 station, switch as needed) 50 SYNCHRO WALL-BALL SHOTS 200
50 synchro wall-ball shots SWITCH PAIRS
Then, Pair 1 followed by Pair 2: 500-METER ROW
50 synchro wall-ball shots 10 METERS = 1 REP, ROUNDED DOWN 250 300
FEMALE PAIR
50 handstand push-ups
(1 station, switch as needed) 50 HANDSTAND PUSH-UPS
(1 STATION, SWITCH AS NEEDED) 350
500-meter row
♀ 14-lb ball, 9-foot target 50 SYNCHRO WALL-BALL SHOTS 400
♂ 20-lb ball, 10-foot target SWITCH PAIRS
Time cap: 25 minutes
50 SYNCHRO WALL-BALL SHOTS 450
MALE PAIR
500-METER ROW
SWITCH PAIRS
50 SYNCHRO WALL-BALL SHOTS 650

FEMALE PAIR
500-METER ROW
Time or Reps at 25 Min.
Team Name Judge

Judge Name
Affiliate
Team Captain Signature
Athlete Copy
QUARTERFINALS - TEAMS - WORKOUT 3

Time or Reps at 25 Min.
25% OFF GOWOD PREMIUM Team Name SCAN TO SUBMIT SCORE
Print
Affiliate Date
Judge
Judge Name Judge Signature

CFG24 QF TEAM Workout 3 Scorecard - Sodifgnodifng

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

CFG24 QF TEAM Workout 3 Scorecard - Sodifgnodifng

Uploaded by

Copyright:

Available Formats

Presented by

GET YOUR GEAR

WORKOUT 3 ATHLETE 1 ATHLETE 2

50 SYNCHRO WALL-BALL SHOTS 650

Time or Reps at 25 Min.

Team Name Judge

QUARTERFINALS - TEAMS - WORKOUT 3

You might also like