Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 85/125/155/165 lb
♂ 135/185/225/245 lb
Post total reps to comments.
Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.
Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
Looking for the CrossFit Open Workout?
See the Open Workout →
Submit Your Score →
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes.
Post time and sled substitution to comments.
Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.
Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks
♀ 16-kg KBs ♂ 24-kg KBs
Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks