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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 3 EQUIPMENT
Complete as many rounds as • Dumbbell of appropriate weight*
possible in 10 minutes of: • Pull-up bar
10 pull-ups • Jump rope
20 single-arm dumbbell • Tape to mark the floor

shoulder-to-overheads *The official weight is in pounds. For your convenience,

(10 right/10 left)
30 single-unders
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 10 minutes
NOTES
Prior to starting the workout, set up the floor plan as
shown.
Begin the workout standing on the far side of the line
furthest from the pull-up bar. After the call of “3, 2, 1 … go,”
move to the pull-up bar and complete 10 pull-ups. After
the 10th pull-up, move to the dumbbell for 20 single-arm
dumbbell shoulder-to-overheads, switching arms after
10 reps. Then, move to the jump rope and complete 30
single-unders.
Repeat this sequence, accumulating as many reps as
possible in 10 minutes. Time stops at 10 minutes. Your
score will be the total number of repetitions completed
before the 10-minute time cap.
There is no tiebreak for this workout.
After the workout is complete, walk to the camera
and state the password BEFORE moving or turning off
the camera.
the minimum acceptable weights in kilograms are 15 kg
(35 lb) and 22.5 kg (50 lb).
Be sure you have adequate space to safely complete all
the movements. Clear the area of all extra equipment,
people, or other obstructions.
Any athlete who in any way alters the equipment or
movements described in this document or shown in the
workout standards video may be disqualified from the
competition. Unless otherwise stated, you may not receive
assistance with your equipment during the workout.
VIDEO SUBMISSION STANDARDS
• Film ALL competition area measurements so the
distances and weights can be seen clearly.
• Use the camera placement provided in the floor plan.
The camera should capture a ¾ view of the athlete
during all movements.
• Avoid placing the camera low to the ground. We
recommend placing the camera at least 3 ft (90 cm) off
the ground.
• Videos must be uncut and unedited to accurately
display the performance.
• A clock or timer must be visible throughout the
workout.
• Videos shot with a fisheye lens or similar lens may be
rejected.
• Do NOT use a countdown timer.
• Ensure the judge does not obstruct the view of the
athlete.
• After the workout is complete, STATE THE PASSWORD
before moving or turning off the camera.

© 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
CHIN-OVER-BAR PULL-UP

• Face the camera during all repetitions. • The rep is credited when your chin breaks the
• You must start each rep with arms fully extended and horizontal plane of the bar.
feet off the ground. • Wrapping tape around the pull-up bar or wearing
• Any style of pull-up or grip is permitted as long as the hand protection (gymnastics-style grips, gloves, etc.)
requirements are met. is permitted, but taping the bar AND wearing hand
protection is not.

SINGLE-ARM DUMBBELL SHOULDER-TO-OVERHEAD

• You and the dumbbell must remain in front of the • The rep is credited when:
tape line. - your arm, hips, and knee(s) are fully extended;
• If your feet touch or cross the line at any time, the rep - feet are in line; and
will not count.
- the dumbbell is clearly over or slightly behind the
• You must begin the shoulder-to-overhead with the center of your body when viewed from profile.
dumbbell at your shoulder.
• After completing 10 repetitions on one arm, you MUST
• A press, push press, push jerk, or split jerk are all complete the remaining 10 on the other arm.
permitted as long as you reach the required finish
• You may not switch arms until 10 repetitions are
position.
completed.
• You may NOT have assistance moving or resetting
equipment during the workout.

© 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
SINGLE-UNDER

• The rope passes under the foot once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

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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 3 20 SINGLE-ARM
Complete as many rounds as 10 PULL-UPS DUMBBELL SHOULDER- 30 SINGLE-UNDERS
possible in 10 minutes of: TO-OVERHEADS
10 pull-ups
ROUND 1
20 single-arm dumbbell 10 30 60
shoulder-to-overheads
(10 right/10 left) ROUND 2
70 90 120
30 single-unders
♀ 35-lb dumbbell ROUND 3
130 150 180
♂ 50-lb dumbbell
ROUND 4
Time cap: 10 minutes 190 210 240
ROUND 5
250 270 300
ROUND 6
310 330 360
ROUND 7
370 390 420
ROUND 8
430 450 480
ROUND 9
490 510 540
ROUND 10
550 570 600

Athlete Name Reps at 10 Min.

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 3

Reps at 10 Min.
Athlete Name
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.