Menu
Saturday 240420

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

Done it? Love it? Hate it? Comment!
  • Karin Freyová
    Karin Freyová
    2020 CFG Place: 14
    2020 Open Place: 9
    2019 CFG Place: 22
    0022
    0009
    0014
    Female
    Slovakia
    25 Age
    5'7" Height
    161 lbs Weight
  • Cole Sager
    Cole Sager
    2020 CFG Place: 20
    2020 Open Place: 19
    2019 CFG Place: 11
    0011
    0019
    0020
    Male
    United States
    29 Age
    70 in Height
    202 lb Weight