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ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

WORKOUT 4 EQUIPMENT
For time: • Pull-up bar
45 toes-to-bars • Tape to mark the floor
6 handstand walks Be sure you have adequate space to safely complete all
the movements. Clear the area of all extra equipment,
45 toes-to-bars people, or other obstructions.
6 handstand walks Any athlete who in any way alters the equipment or
14 bar muscle-ups movements described in this document or shown in the
workout standards video may be disqualified from the
25-ft handstand walk competition. Unless otherwise stated, you may not receive
assistance with your equipment during the workout.
Time cap: 20 minutes
VIDEO SUBMISSION STANDARDS
• Film ALL competition area measurements so the
NOTES distances and weights can be seen clearly.
Prior to starting the workout, set up the floor plan as • Use the camera placement provided in the floor plan.
shown. The camera should capture a ¾ view of the athlete
during all movements.
Begin the workout standing on the far side of the line
furthest from the pull-up bar. After the call of “3, 2, 1 … • Avoid placing the camera low to the ground. We
go,” move to the pull-up bar and complete 45 toes-to-bars. recommend placing the camera at least 3 ft (90 cm) off
After the 45th toes-to-bar, begin handstand walking. Each the ground.
length of the competition floor is 1 rep. After completing 6 • Videos must be uncut and unedited to accurately
handstand walks, repeat the sequence of 45 toes-to-bars display the performance.
and 6 handstand walks. After completing the second • A clock or timer must be visible throughout the
round, move to the pull-up bar and complete 14 bar workout.
muscle-ups.
• Videos shot with a fisheye lens or similar lens may be
Time stops when you reach the lockout position on the rejected.
final rep of bar muscle-ups. • Do NOT use a countdown timer.
Your score will be the total time taken to complete the • Ensure the judge does not obstruct the view of the
workout. In the event of a time cap, your score will be the athlete.
total number of repetitions completed at the 20-minute
• After the workout is complete, STATE THE PASSWORD
mark.
before moving or turning off the camera.
After the workout is complete, walk to the camera
and state the password BEFORE moving or turning off
the camera.

TIEBREAK
Record the time after each set of toes-to-bars. In the
event of a tie on total repetitions, the athlete who was the
fastest to complete their final repetition of toes-to-bars
will be ranked higher.

© 2022 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

ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

© 2022 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

ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

MOVEMENT STANDARDS
TOES-TO-BAR

• Begin by hanging from the pull-up bar with arms • The rep is credited when all available feet make
extended. contact with the bar between the hands.
• Your heel(s) must be brought back behind the bar. • Any part of the foot may make contact with the bar.
• Overhand, underhand, or mixed grips are all • Wrapping tape around the pull-up bar or wearing
permitted. hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

HANDSTAND WALK

• Each length of the measured distance will count as 1 • When kicking up, the hands (including the fingers)
rep. must be placed on the ground BEHIND the line.

© 2022 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

ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

MOVEMENT STANDARDS
HANDSTAND WALK (CONTINUED)

• Placing your hands or fingers on or over the line when • Both hands, including palms and fingers, must touch
kicking up constitutes a no rep. the ground completely clear of the line marking the
end of the length before your foot touches the ground.
• If at any time you come down from your hands before
finishing the length, you must repeat the entire length.
• You are not required to kick down after completing a
segment.

BAR MUSCLE-UP

• Face the camera during all repetitions. • You must pass through some portion of a dip before
• You must begin with or pass through a hang below the locking out over the bar.
bar, with arms fully extended and all available feet off
the ground.
• Kipping the muscle-up is acceptable, but pull-overs,
rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part
of the bar during the kip.

© 2022 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

ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

MOVEMENT STANDARDS
BAR MUSCLE-UP (CONTINUED)

• The rep is credited when:

- your arms are fully locked out in the support
position above the bar; and
- your shoulders are over or slightly in front of the
bar.
• Only your hands, and no other part of your arm, may
touch the bar during the rep.
• Removing your hands in the support position is not
allowed.
• At lockout, only your arms may support your weight.

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© 2022 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

ONLINE SEMIFINALS
ADAPTIVE - LOWER EXTREMITY
12 P.M. (NOON) PT FRIDAY, JUNE 3, THROUGH 12 P.M. (NOON) PT SATURDAY, JUNE 4

WORKOUT 4
For time:
45 toes-to-bars 45 TOES-TO-BARS
6 handstand walks
45 toes-to-bars 45
6 handstand walks TIME
14 bar muscle-ups 6 HANDSTAND
WALKS
25-ft handstand walk
51
Time cap: 20 minutes

45 TOES-TO-BARS
96
TIME
6 HANDSTAND
WALKS
102

14 BAR
MUSCLE-UPS
116

Time or Reps at 20 Min.

Athlete Name Tiebreak Time

Print

Workout Location Judge

Judge Name

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

SEMIFINALS - LOWER EXTREMITY - WORKOUT 4 Time or Reps at 20 Min.

Athlete Name Tiebreak Time

Print

Workout Location Judge

Judge Name

I confirm the information above accurately represents the athlete’s performance for this workout.
Judge Signature Date

© 2022 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.