2013 Games Workouts

INDIVIDUAL

TEAM

MASTERS

Updated: Sunday, July 28th

Individual athletes at the 2013 Reebok CrossFit Games will compete in a wide variety of events. In each event, the athletes will earn points based on their finish order. The athlete with the most points after the final event will be crowned the Fittest On Earth. Athletes that do not finish within the time cap will have one second added to their time for each repetition not completed.

See below for the complete description of all the Events that have been announced (click the red bar to expand). Please see the Scoring Page for an explanation of the points system.

Masters athletes at the 2013 Reebok CrossFit Games will compete in six events over three days of competition. In each event, the athletes will earn points on a 100-point system based on their finish order in each age category. The athlete with the most points wins. All athletes will compete in every event on Tuesday and Wednesday, at which point the top 12 from each division will move on to compete on Thursday. See below for the complete description of all the events.

For a full schedule, click here

Updated: Sunday, July 28th

Teams will compete in a series of events for the Affiliate Cup.

In each event, the teams will earn points based on their finish order. The team with the most points after the final event will be crowned the Affiliate Cup champions. All teams will compete in every event through Sunday morning, at which point only the top 20 teams will advance to the final. Teams that do not finish an event within the time cap will have one second added to their time for each repetition not completed.

See below for the complete description of all the Events that have been announced. Please see the Scoring Page for an explanation of the points system.

Tuesday, July 23rd

  • Nancy

     

    Nancy

    Tuesday 8:00-12:10

    Five rounds for time of:
    400 meter Run
    15 Overhead Squats

    Time Cap: 20 minutes

    Men 40-44: 95 lbs
    Men 45-49: 95 lbs
    Men 50-54: 95 lbs
    Men 55-59: 95 lbs
    Men 60+: 75 lbs
    Women 40-44: 65 lbs
    Women 45-49: 65 lbs
    Women 50-54: 65 lbs
    Women 55-59: 65 lbs
    Women 60+: 45 lbs

  • Push Drag Pull

     

    Push Drag Pull

    Tuesday 2:48 - 5:00

    For time:
    30 Handstand push-ups
    Sled drag, down and back the field
    30 Pull-ups

    Time Cap: 9 minutes

    Men 55-59: HSPU to 2” pad and 25 Reps
    Men 60+: Handstand push-ups to 4” pad 20 Reps
    Women 50-54: Handstand push-ups to 2” pad 25 Reps
    Women 55-59: Handstand push-ups to 4” pad 20 Reps
    Women 60+:  Handstand push-ups to 4” pad 15 Reps

Wednesday, July 24th

  • The Pool

     

    The Pool

    Points Available: 100 points
    Location: Woollett Aquatic Center
    Wednesday Morning

    10 rounds for time of:
    Swim 25 yards
    3 Bar muscle-ups
    Swim 25 yards

    Time Cap: 25 minutes

  • Row 1 & Row 2

     

    Row 1 & Row 2

    Points Available: 100 points each
    Location: Velodrome
    Wednesday Afternoon

    For time:
    Row 21,097 meters

    Row 1 will end at the 2,000 meter checkpoint. Athletes will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.

    Row 2 will be scored by the total time to finish the entire 21,097 meters. Finishing order at the 2K checkpoint (Row 1) will have no bearing on the scoring for Row 2.

    Time Cap: 2 hours for Men, 2 hours 10 minutes for Women

  • Pullgatory

     

    Pullgatory

    Wednesday 8:00 - 12:10

    For time:
    50 Shoulder-to-overhead
    Arm-over-arm Sled Pull, ⅓ of field
    40 Burpees
    Arm-over-arm Sled Pull, ⅓ of field
    30 Sumo deadlift high-pulls
    Arm-over-arm Sled Pull, ⅓ of field
    Sprint to Finish

    Time Cap: 20 minutes

    Men 40-44: 115 lbs, 88 lb KB
    Men 45-49: 115 lbs, 88 lb KB
    Men 50-54: 95 lbs, 88 lb KB
    Men 55-59: 95 lbs, 72 lb KB
    Men 60+: 75 lbs, 53 lb KB
    Women 40-44: 75 lbs, 62 lb KB
    Women 45-49: 75 lbs, 62 lb KB
    Women 50-54: 75 lbs, 53 lb KB
    Women 55-59: 65 lbs, 53 lb KB
    Women 60+: 55 lbs, 35 lb KB

  • Deadlift / Box Jump

     

    Deadlift / Box Jump

    Wednesday 1:00 - 3:30

    21-15-9 reps for time of:
    Deadlift
    Box jump

    Time Cap: 10 minutes

    Men 40-44: 315 lbs, 30” box
    Men 45-49: 275 lbs, 30” box
    Men 50-54: 255 lbs, 30” box
    Men 55-59: 225 lbs, 24” box
    Men 60+: 205 lbs, 20” box 
    Women 40-44: 205 lbs, 24” box
    Women 45-49: 185 lbs, 24” box
    Women 50-54: 165 lbs, 20” box
    Women 55-59: 145 lbs, 20” box
    Women 60+: 125 lbs, 14” box

Thursday, July 25th

  • Clean & Jerk

     

    Clean & Jerk

    Thursday 8:20 - 8:50

    1 rep max Clean and jerk

    Time Cap: 5 minutes

  • Final

     

    Final

    Thursday 9:15 - 12:35

    For time:
    100 Double-unders
    100 meter Run
    4 Rope Climbs
    100 meter Run
    30 Axle front squats
    100 meter Run
    100 meter Farmer carry
    20 Dumbbell snatch, alternating
    100 meter Run

    Time Cap: 15 minutes

    Men 40-44: 135 lb axle, 70 lb DBs
    Men 45-49: 135 lb axle, 70 lb DBs
    Men 50-54: 135 lb axle, 70 lb DBs
    Men 55-59: 3 climbs, 115 lb axle, 50 lb DBs
    Men 60+: 50 double-unders, 3 climbs, 105 lb axle, 45 lb DBs
    Women 40-44: 95 lb axle, 50 lb DBs
    Women 45-49: 95 lb axle, 50 lb DBs
    Women 50-54: 85 lb axle, 40 lb DBs
    Women 55-59: 3 climbs, 75 lb axle, 35 lb DBs
    Women 60+: 50 double-unders, 2 climbs, 55 lb axle, 25 lb DBs

Friday, July 26th

  • Burden Run

     

    Burden Run

    Points Available: 100 points
    Location: Track and Soccer Stadium
    10:30 a.m. - 12:15 p.m.

    For time:
    Run 2.1 miles
    Flip the Pig 100 yards
    600 yard Log carry
    Drag the Iditarod 66 yards

    Time Cap: 40 minutes

  • ZigZag Sprint

     

    ZigZag Sprint

    Points Available: 100 points
    Location: Soccer Stadium
    1:00 - 2:45 p.m.

    Sprint to the finish line 50 yards away, navigating around four obstacles

    Athletes will race against each other head to head in a 4-round bracketed tournament. Six athletes will race against each other in heats. Each round, the top three finishers from each heat move on to the next round of the sprint.

    Places 1-6  will be awarded to the athletes in the final round, ranked by their finishing order. Places 7-12 will be awarded to athletes from the third round based on their times. Places 13-24 will be awarded to the athletes from the second round, based on their times. Places 25 on will be awarded to the remaining athletes based on their times to complete the sprint in the first round.

  • Legless

     

    Legless

    Points Available: 100 points
    Location: Tennis Stadium
    6:00 - 8:50 p.m.

    For time:
    27 Thrusters (95 / 65 lbs)
    4 Legless rope climbs
    21 Thrusters (95 / 65 lbs)
    3 Legless rope climbs
    15 Thrusters (95 / 65 lbs)
    2 Legless rope climbs
    9 Thrusters (95 / 65 lbs)
    1 Legless rope climbs

    Time Cap: 10 minutes

  • Burden Run

     

    Burden Run

    All 6 members
    Points Available: 100 points
    Location: Track and Soccer Stadium
    9:00 - 9:45

    For time:
    Run 2.1 miles
    Women flip the Pig 50 yards while men carry four 45lb plates
    Men add the weight and flip the Pig 50 yards
    650 yard Worm carry

    Time Cap: 40 minutes

  • Iditarod 1 / 2 / 3

     

    Iditarod 1 / 2 / 3

    One man, one woman each
    Points Available: 50 points each
    Location: Soccer Stadium
    9:45 - 10:15

    Drag the Iditarod 66 yards for time

    In Team Iditarod 1, 135 pounds is on the sled.
    In Team Iditarod 2, 180 pounds is on the sled.
    In Team Iditarod 3, 225 pounds is on the sled.

    Time Cap: 4 minutes each

  • Legless

     

    Legless

    All six members
    Points Available: 100 points
    Location: Tennis Stadium
    3:45 - 5:45

    Each member completes the following as a relay (men first, women follow)
    15 Thrusters (95 / 65 lbs)
    3 Legless Rope Climbs
    12 Thrusters (95 / 65 lbs)
    2 Legless Rope climbs
    9 Thrusters (95 / 65 lbs)
    1 Legless rope climb

    Time Cap: 25 minutes

Saturday, July 27th

  • Naughty Nancy

     

    Naughty Nancy

    Points Available: 100 Points
    Location: Soccer Stadium
    8:00 - 9:50 a.m.

    Four rounds for time of:
    Run 600 meters up and over berm
    25 Overhead squats (140 / 95 lbs)

    Time Cap: 20 minutes

  • Clean & Jerk Ladder

     

    Clean & Jerk Ladder

    Points Available: 100 Points
    Location: Soccer Stadium
    11:45 a.m. - 2:00 p.m.

    1-rep Clean and Jerk every 90 seconds with progressively heavier barbells.

    There are four starting points (225, 255, 285, 315 for men and 145, 165, 185, 205 for women)

    Athletes will be ranked by the weight of their heaviest successful clean. Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk. If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.

    Men’s Weights (pounds) - 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385, 395, 405

    Women’s Weights (pounds) - 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 240, 245, 250.

  • 2007

     

    2007

    Points Available: 100 Points
    Location: Tennis Stadium
    5:40 - 9:00 p.m.

     

    For time:
    Row 1000 meters
    then, five rounds of:
    25 Pull-ups
    7 Push jerks (135 / 85 lbs)

    Time Cap: 15 minutes

  • Squat Burpee

     

    Squat Burpee

    All 6 members
    Points Available: 100 Points
    Location: Soccer Stadium
    Saturday morning

    Three rounds for time of:
    30 Squats with the Worm shouldered
    30 Burpees over the Worm

    Time Cap: 15 minutes

  • Ascending Chipper 1/2

     

    Ascending Chipper 1/2

    All 6 members
    Points Available: 100 points each
    Location: Tennis Stadium

    For time, perform a total of:
    50 Deadlifts (280 / 185 lbs)
    60 Chest-to-bar pull-ups
    70 Cleans (190 / 135 lbs)
    80 Pull-ups
    90 Snatches (140 / 85 lbs)
    100 Toes to bar

    The men start and work together to complete the reps. Once they have started the Pull-ups, the women may begin and work together to complete their reps.

    Ascending Chipper 1 is the time it takes for the men to complete the chipper.

    Ascending Chipper 2 is the total time of completion.

    Time Cap: 25 minutes

Sunday, July 28th

  • Sprint Chipper

     

    Sprint Chipper

    11:00 a.m. - 12:10 p.m.

    21 MB GHD sit-ups, 15 Snatches (165 / 100 lbs), 9 Wall burpees

    Top 30 men and top 30 women advance to the final.

  • The Cinco 1

     

    The Cinco 1

    Points Available: 100 points
    Location: Tennis Stadium
    2:00 - 5:00 p.m.

    For time:

    Three rounds of:
    5 Deadlifts (405 / 265 lbs)
    5 weighted One-legged squats, left leg (53 / 35 lb KB)
    5 weighted One-legged squats, right leg (53 / 35 lb KB)
    Then,
    80’ Handstand walk

    Time Cap: 7 minutes, The Cinco 2 begins precisely 1 minute after the time cap.

  • The Cinco 2

     

    The Cinco 2

    Points Available: 100 points
    Location: Tennis Stadium
    2:00 - 5:00 p.m.For time

    Three rounds of:
    5 Muscle-ups
    5 Deficit handstand push-ups
    Then,
    90’ Overhead walking lunge (160 / 100 lb axle bar)

    This event will begin 1 minute after the end of the time cap for The Cinco 1. There is a 7:00 time cap for this event.

    Time Cap: 7:00

  • Stadium Relay

     

    Stadium Relay

    All 6 members
    Points Available: 100 points
    Location: Soccer Stadium

    Each couple completes:
    Run 500 meters
    25 GHD Ball passes
    25 Overhead squats (140 / 95 lbs) in unison
    25 Wall burpees, alternating partner

    When the first couple crosses the finish line the next pair starts, etc.

    Time Cap: 25 minutes

    Only the top 20 teams overall after this event will move on to the final events on Sunday afternoon.

  • Final

     

    Final

    All 6 members
    Points Available: 100 points
    Location: Tennis Stadium
    1:00 - 1:40

    For time:

    120 Handstand pushups
    40 Worm squat clean and jerks

    Time Cap: 20 minutes