Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 1
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 min.
OR
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
♀ 30-lb. dumbbells
♂ 40-lb. dumbbells
OR
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders
♀ 10-lb. dumbbells
♂ 15-lb. dumbbells
OR
40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps
Comments on 210409
71 Comments
CFWUx2 1*40hpcl*5
158 reps
+2 hpcl after buzzer
40lb dbs
HSPU probably too allow?
35# dumbbells, 10min cap, and subbed:
3 rounds of:
10 shoulder presses
10 HPCs
10 TJs
rest 1 minute
3 rounds of:
10 kipping pull-ups
10 db shoulder-to-overheads
10 TJs
27 reps into second batch
Test 1:
3 rounds of:
7 strict handstand push-ups
10 dumbbell hang power cleans, 35 lb
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads, 35 lb
30 double-unders
Time: 11:28
Test 1: 3 rds + 6 HSPU IN 4th
11:29 Test 1 -intermediate scaling, 4 pushups left at 10m mark...first part 4:21 -almost got through all hspu unbroken which was cool. Broke last set 8/2. Had to break push press after round 1 which was surprising. Pushups got really hard and I broke them early anyway to save stamina. (9/6) Much tougher than expected, which I should’ve expected because it didn’t look too bad! Anterior deltoids are already sore 20m later.
42/69”/177lbs.
Test 2, as rx’d, 36:36.
Rope climbs after GHDs were tough, as expected. Pistols really started to add up as well. Just a tough one all the way around.
48m/5'10"/185
Not sure where I was at 20 min. Probably late in the round of 40 GHDs.
QT1
3 rounds
1 min rest
1 rounds+ 13 Reps
QFT2
20min time cap
181 reps
M/35/6’/175#
285 reps Rx
26y/o
160lbs
2021 Q1:
1-5:27 Rx
2-7:14 Rx
Time: 13:41 with rest minute
2021 Q2: 22:57 scaled
60-50-40-30
Weighted abmat sit ups (20lb medball)
Weighted step ups 24” (20lb medball)
at cap: 338 reps
finished 12:29
QFT1:
3rds
10 pike push-ups to ab mat
10 DB HPCl 20#
50du
1 min rest
3 rds
10 knee pushups
10 single DB to OH 20#
50 DU
F/24/5’5/140
CrossFit AFK
Intermediate #1: 282 reps at 10 minute cap. Finished at 10:36.
#1
79 RX rep @ 10min (29:43 minute total)
#2
247 RX REPS @ 20min
#1
79 RX reps at 10” (29:43” whole thing)
#2
247 RX reps
Quarterfinal Test 1
Intermediat Option: 15:05 @20 kg DBs
Test 1 at home with mods:
40lb DB’s
subbed 15 push-ups for the kip HSPU
Made it through 2 rounds of second triplet when 10 min ran out, finished it out at 12:05. Shoulder burner!
Test 2 then Test 1. Holy hell. Mods galore.
Test 2 - reps as RXd.
°18" plate stack plus yoga blocks for GHD
°Pull up + knees to elbows x3 for each rope climb
°Single leg squats to 18" stack
19:25
Test 1 - intermediate ish. - 3 rounds each.
°10 HSPU to 4" block
°100lb barbell hang power clean
°50 Singles
•1 min rest
°15 push-ups
°100lb push jerks
°50 Singles
Got through 4 rounds and 8 reps of push jerks before 10min timer.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
35-lb. dumbbells
Made it 6 reps into round 3 of part 2.
Edit: Test 2 done 4/13/21
Time 20:51
Used black band with pistols to maintain intensity.
25 GHD sit-ups + 25 abmat sit-ups.
5 rope climbs, 15 ft.
50 single-leg squats, alternating
20 GHD sit-ups 20 abmat sit-ups.
4 rope climbs, 15 ft.
40 single-leg squats, alternating
15 GHD sit-ups + 15 abmat sit-ups.
3 rope climbs, 15 ft.
30 single-leg squats, alternating
QF Test 2, modified. Completed in 19:40.
50 GHD sit-ups
25 strict ring rows
50 pistols to bench alternating legs
40 GHD sit-ups
20 RR
40 pistols to bench
30 GHD sit-ups
15 RR
30 pistols to bench
11:45
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 single-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 singleunders
Have not perfected the DU
♂ 35lb. KB
M/25/5'8"/155lb
CrossFit AFK
QFT1 - 17:35 - Rx (5 kipping handstand push-ups at the 10-minute mark, finished the 1st 3 rounds at 8:41)
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders
10:58
Beginner + (higher loads)
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders
Rest 1 min., then:
3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders
10:58
1 minute rest included
#1: 290 reps Rx
finished at 14:53
M/43/5’8”/165
Test 1- 300 reps Rx (5 rounds + 10 DB Shoulder to overhead)
Test 2- 259 Reps (28 of 40 GHDSU)
M/6’1”/28/200lbs
Test 2 with ab mat sit-ups and 3x towel pull ups.
Got through 8 sit-ups on the round of 30.
4/10 Test 1 sc str HSPU to 2" mat & kipping to 4" mat/45#/50 SU...time cap - 280 reps
Test 2 when it's not raining
7/16 finally got around to test 2, Sc to 60/50/40/30 ⚓ SU & pistols to the bench. 1 legless rope climb between each set. Completed 60/1/60/50/1/50/40/1/40/6/-/- @ 20 min. Total reps 309...Finished the rest in 24:27 total.
#1 217 at c/u
(19:51 total, kipping 10-9-8-7-6-5 HSPU)
Scaled to 50, 40, 30 of # 2.
realized I wasn’t going to finish under the cap so I rejiggered the last round to 10-1-10 to finish just under the 20. Fun
Test 1
scaled:
3 rounds of
10 band assist strict HSPU
10 DB hang power clean 35lbs
75 single unders
5:08 rest 1:00 minute
3 rounds of
15 push-ups
10 shoulder to overhead 35lbs
75 single unders
5 rounds + 5 S2OH
Completed the last round at 11:03
Test 1
10 strict HSPU
10 barbell hang cleans @105#
30 DU
2 rounds + 45 (5 DU short of 3 rounds)
10 min time cap was aggressive
Did tomorrow Test 4 first (4RM Front Squat)
*Quarterfinal Test 1*
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
___________________
Sin Time Cap
Time;- 17:57:68 min Rx'd
Modified to:
3 rounds of:
10 strict handstand push-ups to abmat
10 dumbbell hang power cleans w/ 35lb dumbbells
50 double-unders
Rest 1 min., then:
3 rounds of:
10 GHD Sit-ups
10 pistols
10 strict pull-ups
11:20
Nice hybrid!
M 50/190/6’
Did #2 today. Subbed abmat sit-ups and pistols to an 18” bench. Got through the round of 40.
Test #1 Intermediate Option
w/ 35lb KBs
9:38
Splits: 4:28/5:28/9:38
Did modified / scaled versions of TEST 1 in the early morning, TEST 2 in the afternoon
TEST 1 - For total time:
3 rounds of:
10 DB strict presses | 2x12,5 kg BD
10 dumbbell hang power cleans | 2x12,5 kg BD
50 jumping jacks
--Rest 1 min., then: --
3 rounds of:
10 pike push-ups from floor
10 dumbbell shoulder-to-overheads | 2x12,5 kg BD
50 jumping jacks
SCORE AT TIME CAP: First 3 rounds + 10 pike push-ups + 5 DB shoulder-to-overheads
TOTAL TIME: 18'53''
TEST 2 - For time:
60 GHD sit-ups from bench
6x (5 hanging knee tucks + 5 jumping pull-ups)
60 single-leg squats to chair, alternating
-
50 GHD sit-ups from bench
5x (5 hanging knee tucks + 5 jumping pull-ups)
50 single-leg squats to chair, alternating
-
40 GHD sit-ups from bench
4x (5 hanging knee tucks + 5 jumping pull-ups)
40 single-leg squats to chair, alternating
-
30 GHD sit-ups from bench
3x (5 hanging knee tucks + 5 jumping pull-ups)
30 single-leg squats to chair, alternating
-
SCORE AT TIME CAP: First set + 50 GHD sit-ups + 5 HKT + 5 jumping pull-ups
TOTAL TIME: 40'17''
--
Still sore from yesterday, decided to do both WODs anyway, the first before my brain realized what I was doing, the second after a long and exhausting week. Both were painfully slow and awful, but in a good way 😅
4 + 20, Intermediate
Test 1: 286 reps Rx
Test 2: 229 reps Rx
Nice tests!
m/52/5'11"/200#
Doubling up? Nicely done.
Yeah - I thought I would go for a taste of the quarterfinals experience (at least today).
Nice work. I wouldn’t want to do #2 unless I was fresh.
M 50/190/6’
Did test #1. Subbed pike push-ups for strict hspu. Scaled weight to #40 dumbbells. 17.54.
Test 1
Scaled to 25# DBs & SU
3 Rds + 1 Rd + 2 HSPU
M/55/6’0”/180
Because double-unders are a non-functional and stupid gym trick, I had to choose:
2021 CFG Quarterfinals Test #2
Rx (masked): 19:51.4*
Rd 1 (60’s): 7:01
Rd 2 (50’s): 13:29
Rd 3 (40’s): 17:41
Rd 4 (30’s): 19:51.4
*I never imagined making the time cut on this, but I was able to go unbroken on the GHDs and pistols in Rds 1 & 4, and go 25/25 and 20/20 in Rds 2 & 3; surprisingly, the rope climbs, not the GHD situps, were the toughest both physically and especially mentally
Impressive! My core was unhappy about 1 minute into this thing...
Nice work!
Option 1 scaled to:
box piked HSPU
2x 45#DBs
3 SU per DU
10:12
Intermediate Option'ish:
3 rounds
10 pike push-ups (feet on bench)
10 hang power clean 75#
30 DU
Rest 1 minute then
3 rounds
15 push-ups
10 push press 75#
30 DU
Finished just under the time cap - 9:58
Subbed 75# barbell because I have no DBs. Wow that was a burner! Lungs and shoulders were cooked but I didn't stop moving and made the cap. Did several rounds mixed bag of commando pull-ups, T2B, deficit push-ups, hang squat cleans, and jump rope practice afterwards. I have no doubt I will be feeling this later.
Intermediate Option:
3 rounds of:
10 handstand push-ups from box
10 dumbbell hang power cleans
30 double-unders
Rest 1 min., then:
3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders
♀ 30-lb. dumbbells
♂ 40-lb. dumbbells
260 reps
M/47/226
3 rounds of:
10 Shoulder Press, 75 lbs
10 Hang Power Cleans, 75 lbs
50 Single Unders
Rest 1 min
-- then --
3 rounds of:
10 Push Press, 75 lbs
10 Push Jerks, 75 lbs
50 Single Unders
*Barbell
Beginner option 2. 15:53.89
Test 1, 36lbs dumbbells; 2nd rd: wall-facing HSPU
Finished the 1st part
2nd part, only 1st round up to 10 DUs
Thought of finishing the WOD, just to see how far back I am, but wow I'm burnt. Fun WOD.
= 3rds + 30 reps
Test 1: 3 rounds + 7. 20lbs dumbbells
3 rounds of:
10 pike push-ups
10 dumbbell hang power cleans, 35#
50 single-unders
Rest 1 min., then:
3 rounds of:
10 pike push-ups
10 dumbbell shoulder-to-overheads, 35#
50 single-unders
Hit 10 minute time cap at 3 rounds + 18 reps
Intermediate Option Test 1:
Subbed 15 push-ups for kipping HSPUs
Total - 284 (35# DBs)
Beginner Option Test 2:
9:49
Test 2
Scaled
Abmat sit ups
Strict towel pull ups--12/10/8/6
Pistols to 20" box
Completed rnd of 40 at the 20 min cap
Finished wod at 22:18
m/51/175
Test 1 begginer: 6:08
Quarterfinal Test 2 time (13’)
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Quarterfinal Test 2(time cup 13’)
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Quarterfinal Test 1(tolta time 8’)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Time cap: 10 m
Pregnancy Scaling
Quarterfinal Test 1
For total time:
3 rounds of:
6 push-ups (hands on bench, knee push if needed)
6 dumbbell hang power cleans
45’’ Bike Erg (low pace)
Rest 1 min., then:
3 rounds of:
6 push-ups (hands on bench, knee push if needed)
10 dumbbell shoulder-to-overheads
45’’ Bike Erg (low pace)
Or
Quarterfinal Test 2
40 (20/20) Slow Mountain Climbers (hands on bench)
4 rope climbs, from lying to standing (use your legs if needed)
40 lunges
30 (15/15) Slow Mountain Climbers (hands on bench)
3 rope climbs, from lying to standing
30 lunges
20 (10/10) Slow Mountain Climbers (hands on bench)
2 rope climbs, from lying to standing
20 lunges
10 (5/5) Slow Mountain Climbers (hands on bench)
1 rope climb, from lying to standing
10 lunges
FOCUS: Ability to speak without difficulty during the whole workout
Rx’d
Test 1: 9:31
Test 2: 19:03
That is killer, great job!
Impressive!
Quarterfinal Test 1：356reps.
https://youtu.be/HAQ6subdYOo
Quarterfinal Test 2：345reps.
https://youtu.be/pL3L65KU4-0
Very nice!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
The first theme here is obviously being a test, so above anything else you can pick a workout or other fitness test and use it here. But also you have shoulder strength/stamina challenged by high intensity, or hips strength/stamina challenged by volume.
MAIN DECISION
Not only which workout, but also do I have the gas in the tank to really "test" myself after an all-out 5k row yesterday?
TECHNIQUE SCALE
WOD 1 would be good, just up it to 20 minutes and scale strict hspu to anything upside down
CONSISTENCY SCALE
WOD 2 would be good
INTENSITY SCALE
Use both workout to pick the two movements you can do the best and make a 10-minute AMRAP out of it. Practice the other stuff in the warmup.
INJURY SCALE
Upper-body - WOD 2, sub one-arm ring row for rope climb
Lower body - AMRAP in 20 minutes of: 10 handstand push-ups, 2 rope climbs
MY STUFF
I took a guess at the workout after seeing the layout released. I did 7 rounds of: 2 freestanding hspu, 8 dumbbell lunges, 40 double under.
GENERAL FEAR LEVEL: 7?