Quarterfinals Workout 3
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
Post time to comments.
Scaling:
Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.
Intermediate option:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)
1 round:
10 strict handstand push-up + 2-inch riser
20 muscle-ups
Time cap: 15 minutes
Beginner option:
For time:
3 rounds:
10 push-ups
10 hanging knee raises
2 rounds:
10 dumbbell push presses
5 pull-to-stands
1 round:
10 dumbbell shoulder presses
20 low-ring muscle-up transitions
♀ 10 lb
♂ 15 lb
Time cap: 15 minutes
Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings
Find a gym near you:
View the CrossFit map
Featured photo:
2022 CrossFit Games Mock Affiliate
Comments on 240420
55 Comments