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QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

TEST 3 Your score will be the total time it takes to complete this
test. In the event of a time cap, your score will be the total
For time: number of repetitions completed before the time cap.
50 shuttle runs
7 rope climbs TIEBREAK
There is no tiebreak for this test.
25 bench presses
7 rope climbs EQUIPMENT
50 shuttle runs • Tape to mark the floor.
• Climbing rope, measured and marked to the
♀ 125-lb bench presses designated height.
♂ 185-lb bench presses • Barbell, plates, and collars.*
• Flat bench and rack.
* The official weight is in pounds. For your convenience,
Time cap: 30 minutes
the minimum acceptable weights in kilograms for the
bench press are 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb),
56 kg (125 lb), 61 kg (135 lb), and 83 kg (185 lb).
WORKOUT VARIATIONS Be sure the athlete has adequate space to safely complete
Teenagers 14-15 all the movements. Clear the area of all extra equipment,
♀ 75-lb bench presses, 15-foot rope climb people, or other obstructions.
♂ 115-lb bench presses, 15-foot rope climb Any athlete who in any way alters the equipment or
Teenagers 16-17 movements described in this document or shown in
♀ 95-lb bench presses, 15-foot rope climb the test standards video may be disqualified from the
competition. Unless otherwise stated, athletes may not
♂ 135-lb bench presses, 15-foot rope climb
receive assistance with their equipment during the test.
Masters 35-54
♀ 125-lb bench presses, 15-foot rope climb VIDEO SUBMISSION STANDARDS
♂ 185-lb bench presses, 15-foot rope climb • Film ALL competition area measurements so the
Masters 55-64 distances and weights can be seen clearly.
♀ 95-lb bench presses, 12-foot rope climb • Use the camera placement provided in the floor plan.
♂ 135-lb bench presses, 12-foot rope climb The camera should capture a ¾ view of the athlete
during all movements.
Masters 65+
• A full view of the athlete must be maintained for the
♀ 75-lb bench presses, 12-foot rope climb
entire test.
♂ 115-lb bench presses, 12-foot rope climb
• Avoid placing the camera low to the ground. We
recommend placing the camera at least 3 feet off the
NOTES ground.
Prior to starting, set up the floor plan as shown. As long • Videos must be uncut and unedited to accurately
as the bench and rope are 8 feet apart, any configuration display the performance.
may be used. • A clock or timer must be visible throughout the test.
This test begins with the athlete standing behind the • Videos shot with a fisheye lens or similar lens may be
shuttle-run start line. After “3, 2, 1 … go,” perform 50 rejected.
shuttle runs. One shuttle run = 50 ft (25 ft down the field • Make sure lighting does not obstruct the view of the
of play and 25 ft back). After completing the shuttle runs, athlete, equipment, or workout area. Glare from the
move to the rope and perform 7 rope climbs. After 7 rope background or dark spaces makes it hard to review
climbs, move the bench and perform 25 bench presses. videos.
Once finished with 25 bench presses, move back to
the rope and complete 7 more rope climbs, and finally • Do NOT use a countdown timer.
perform 50 final shuttle runs. • Ensure the judge does not obstruct the view of the
athlete.

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QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

VIDEO REVIEW PENALTIES VIDEO REVIEW ZERO-SCORE VIOLATIONS

General: The following may result in an immediate zero score:
• Missing or skipping any repetitions will result in the • Incorrect weight used for the bench press.
athlete’s score being adjusted to the last correctly • Incorrect distance used for the shuttle run.
completed rep before the missed/skipped rep.
• Incorrect height used for the rope climb.
• A significant number of no reps will result in a Major
• Counting 25 feet as a single rep during the shuttle run
Penalty.
(correct distance is 50 feet = 1 rep).
• If an athlete is assessed a no rep on any movement,
• Not visually confirming the floor measurements on
the athlete’s average cycle time for the movement
camera.
will be calculated and doubled then added as penalty
time. • Altering the rep scheme or order of movements.
• If a penalty results in a time greater than the time cap, • Incorrect measurements of any part of the setup.
the athlete’s score will be adjusted to less than the • Failure to use a registered Judge.
total number of possible reps at a rate of -1 rep for
every 5 seconds over the cap.
If an athlete is assessed a no rep on any movement, the
athlete’s average cycle time for the movement will be
calculated and doubled then added as penalty time.

Shuttle run:
• If an athlete starts or finishes with any part of the foot
on the line, a 5-second penalty will be assessed per
occurrence.
• Any shuttle run that is not completed will result in a
time penalty based on average cycle time as stated
above.
False starts or starting in the wrong position will result in
a 5-second penalty.

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 Presented by

QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

© 2023 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

QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

MOVEMENT STANDARDS
SHUTTLE RUN

• Each rep of the shuttle run = 50 feet (15.24 m) • Each rep starts with the feet clearly behind the start
- 25 feet (7.62 m) down + 25 feet (7.62 m) back. line.

• At each turnaround, both feet and one hand must • On the final shuttle run, the athlete must simply pass
touch the ground over the line before the athlete may the line to begin their rope climbs.
return. • One repetition of the shuttle run = the length of the
• Stepping on or touching the line will not count. competition floor and back (50 feet).
• If an athlete is time-capped on the shuttle run and
does not complete the full 50-foot distance down and
back, the repetition will not count.
- There is no partial credit for completing 25 ft of the
shuttle-run repetition.

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QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

MOVEMENT STANDARDS
BENCH PRESS

• You may use any available flat bench.

• You may place bumper plates under your feet.
• You may NOT floor press or use a bench with any incline or decline.
• Athletic tape on the bar must be used to establish a 40-inch (102-centimeter) width.
• No part of your hands may be wider than 40 inches (102 centimeters).
• If any part of your hands makes contact with the tape at any point, the rep will not count.
• You must use a standard, pronated grip. Your thumb must be wrapped around the bar.

• Each rep starts with full extension of the arms.

• Before lowering, you must pause with your arms clearly extended and the bar over your torso.
• A spotter may NOT be used to assist with a lift out of the rack.
• Both feet must remain on the floor (or bumper plates) throughout the entire movement.
• Your shoulders and buttocks must remain in contact with the bench throughout the movement.
• During the lift, if your feet come off the floor (or bumper plates) at any point, or your shoulders and/or buttocks
come off the bench, the rep will not count.

© 2023 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.
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QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

MOVEMENT STANDARDS
BENCH PRESS (CONTINUED)

• The bar must make contact with any part of the torso at the bottom.
• You may NOT pause or rest with the bar on your torso.

• The rep counts when your arms return to full extension with the bar over your torso.
• Before racking the bar, you must pause briefly with the bar at full extension.
• If a spotter touches you or the bar at any point, it is an immediate no rep and the bar must be returned to
the rack.

© 2023 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.
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QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

MOVEMENT STANDARDS
ROPE CLIMB

• Each rep starts with both feet on the ground. • The rep is credited when one hand clearly touches
• The athlete may jump into the rope climb. above the designated mark.
• Any style of climbing is permitted. • Athletes may choose to touch a fixed object, such
as a beam or the ceiling, so long as the object is the
required height.
• There is no requirement during the descent of the
climb.

© 2023 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

QUARTERFINALS - AGE GROUPS

SCORE SUBMISSION DUE 12 P.M. (NOON) PT SUNDAY, APRIL 2

TEST 3
For time: 5 10 15 20

50 shuttle runs 25 30 35 40
7 rope climbs
50 SHUTTLE RUNS 45 50
25 bench presses
7 rope climbs
50 shuttle runs
50 FEET = 1 REP 50
♀ 125-lb bench presses
7 ROPE CLIMBS 57
♂ 185-lb bench presses
5 10 15 20
Time cap: 30 minutes
25 BENCH PRESSES
25
82
WORKOUT VARIATIONS
Teenagers 14-15
7 ROPE CLIMBS 89
♀ 75-lb bench presses, 15-foot rope climb
♂ 115-lb bench presses, 15-foot rope climb
Teenagers 16-17 5 10 15 20
♀ 95-lb bench presses, 15-foot rope climb
♂ 135-lb bench presses, 15-foot rope climb 25 30 35 40
Masters 35-54
♀ 125-lb bench presses, 15-foot rope climb 50 SHUTTLE RUNS 45 50
♂ 185-lb bench presses, 15-foot rope climb
Masters 55-64
♀ 95-lb bench presses, 12-foot rope climb
♂ 135-lb bench presses, 12-foot rope climb 50 FEET = 1 REP 139
Masters 65+
♀ 75-lb bench presses, 12-foot rope climb
♂ 115-lb bench presses, 12-foot rope climb

Athlete Name Time or Reps at 30 Min.

Print

Test Location Judge

Judge Name

I confirm the information above accurately represents the athlete’s performance for this test.
Athlete Signature Date
Athlete Copy

QUARTERFINALS - AGE GROUPS - TEST 3

Time or Reps at 30 Min.
Athlete Name
Print

Test Location Judge

Judge Name

I confirm the information above accurately

represents the athlete’s performance for this test. Judge Signature Date

© 2023 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.