Games Workouts
2017 CrossFit Games
Aug 03
Run Swim Run
Run 1.5 miles
Swim 500 meters
Run 1.5 miles
Cyclocross
3 laps of cyclocross course
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches
M 135 lb. F 95 lb.
Aug 04
Sprint O-Course
Obstacle-course race
1RM Snatch
1-rep-max snatch
Triple-G Chipper
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 100-lb. dumbbell
F 70-lb. dumbbell
Assault Banger
40/30-cal. Assault Bike
20-ft. Banger
Aug 05
Strongman's Fear
Move yoke, farmers log and sled 150 ft. across field
*Handstand walk when moving back
M 500-lb. yoke, 200-lb. logs, 400-lb. sled
F 340-lb. yoke, 120-lb. logs, 310-lb. sled
Muscle-Up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.
Heavy 17.5
10 rounds:
9 thrusters
35 double-unders
M 125 lb. F 85 lb.
Time cap: 12 minutes
Aug 06
Madison Triplet
5 rounds for time of:
Run 450 meters
7 hay bale clean burpees
M 100-lb. sandbag F 70-lb. sandbag
2223 Intervals
2 minutes on, 1 minute off:
2 rope climbs
10/7-cal. SkiErg
Max-rep OHS
4th round extended to 3 minutes.
Go until 75 reps of OHS are complete.
M 155 lb. F 105 lb.
Fibonacci Final
Men
5-8-13 reps of:
Handstand push-ups
203-lb. kettlebell deadlifts
Then, 53-lb. KB OH lunge 89 ft. to finish line
Women
3-5-8 reps of:
Handstand push-ups
5-8-13 reps of:
124-lb. kettlebell deadlifts
Then, 35-lb. KB OH lunge 89 ft. to finish line
Workout Details
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Run Swim Run
For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 milesAthletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 60 minutes
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Cyclocross
On Wednesday, each athlete will ride the course as a time trial. Each athlete's finish time will determine their seeding on Thursday.
The race will be split into two heats of 20 athletes. The athlete’s score is the total time it takes for them to complete the event.
Time cap: 30 minutes
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Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches
M 135 lb. F 95 lb.Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.
Time cap: 13 minutes for males, 15 minutes for females
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Sprint O-Course
Athletes will race against each other head-to-head in a 3-round bracketed tournament.
Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.
The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.
Five athletes will race in the final round.
Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.
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1RM Snatch
1-rep-max snatch
One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.
The athlete’s score is the weight of their heaviest successful snatch.
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Triple-G Chipper
For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push pressesM 100-lb. dumbbell
F 70-lb. dumbbellAthletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 15 minutes
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Assault Banger
For time:
40/30-cal. Assault Bike
20-ft. BangerAthletes will ride 40 calories (30 for women) on the Assault Bike, then pick up the sledgehammer and hit the Banger across the 20-ft. track, then move to the finish line.
Time cap: 6 minutes
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Strongman's Fear
For time:
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag*Athletes may carry the objects in any order they choose.
M 500-lb. yoke, 200-lb. logs, 400-lb. sled
F 340-lb. yoke, 120-lb. logs, 310-lb. sledEach lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 10 minutes
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Muscle-Up Clean Ladder
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weightM 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.
The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.
Time cap: 11 minutes
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Heavy 17.5
10 rounds:
9 thrusters
35 double-unders
M 125 lb. F 85 lb.Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.
Time cap: 12 minutes
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Madison Triplet
5 rounds of time of:
Run 450 meters
7 hay bale clean burpees
M 100-lb. sandbag F 70-lb. sandbagAthletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 20 minutes
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2223 Intervals
In 2-minute windows*:
2 rope climbs
10/7-cal. SkiErg
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute intervalM 155-lb. OHS F 105-lb. OHS
Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.
The athlete’s score is the total time it takes for them to complete the event.
Time cap: 12 minutes
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Fibonacci Final
Men
For time:
5-8-13 reps of:
Parallette handstand push-ups
203-lb. kettlebell deadlifts
Then, lunge 89 ft. with 2 53-lb. kettlebells overheadWomen
For time:
3 Parallette handstand push-ups
5 kettlebell deadlifts, 124 lb.
5 Parallette handstand push-ups
8 kettlebell deadlifts, 124 lb.
8 Parallette handstand push-ups
13 kettlebell deadlifts, 124 lb.
Then, lunge 89 ft. with 2 35-lb. kettlebells overheadMen will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.
Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.