Games Workouts

Workout Details

• Fri, September 18
• Sat, September 19
• Fri, October 23
• Sat, October 24
• Sun, October 25
1. Friendly Fran

   3 rounds:
   21 thrusters
   21 chest-to-bar pull-ups

   W 85 lb.  M 115 lb.  

   Time cap: None

   Friendly Fran must be completed during block one of competition, between 9 a.m. and 12 p.m. on Friday, Sept. 18.
   
   Presented by FitAID

   Notes

   This event begins with the barbell on the floor and the athlete standing behind the designated line. After the call of “go,” the athlete may move to the barbell to perform 21 thrusters, then 21 chest-to-bar pull-ups. The athlete will repeat this couplet for 3 rounds.  

   The event is over when the athlete completes all the required work and crosses the start/finish line. Time stops at the athlete’s first contact over the line. The athlete’s score will be the total time it takes to complete the event.

2. 1RM Front Squat

   Establish a 1-rep-max front squat

   Time cap: 20 minutes

   1RM Front Squat must be completed during block one of competition, between 9 a.m. and 12 p.m. Friday, Sept. 18.
   
   Presented by FitAID

   Notes  

   This event begins with the barbell in the rack. Athletes will have 20 minutes from their declared start time to find a 1-rep-max front squat. Within the 20-minute window, athletes may make as many or as few attempts as they like. 

   The athlete’s score will be the load (in lb.) of their heaviest successful lift. The judge will total the exact poundage of each pre-weighed piece of equipment used for the lift. In the event of a tie, the lighter athlete with the same successful lift will be placed above the heavier athlete.

3. Damn Diane

   3 rounds:
   15 deadlifts
   15 strict deficit handstand push-ups

   W 205 lb., 2-in. deficit 
   M 315 lb., 3.5-in. deficit

   Time cap: None

   Damn Diane must be completed during block two of competition, between 3 p.m. and 6 p.m. local time on Friday, Sept. 18.
   
   Presented by ROMWOD

   Notes  

   This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line. After the call of “go,” the athlete may perform 15 deadlifts, then 15 strict deficit handstand push-ups. The athlete will repeat this couplet for 3 rounds.  

   The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

4. 1,000-M Row

   Row 1,000 meters

   Time cap: None

   1,000-m Row must be completed during block two of competition, between 3 p.m. and 6 p.m. local time on Friday, Sept. 18.
   
   Presented by ROMWOD

   Notes  

   This event begins with the athlete seated on the rower with the paddle in the handle hook. The judge will set the rower to count down from 1,000 m. The athlete begins when ready.

   The athlete’s score is the total time taken to complete the row.

5. Nasty Nancy

   5 rounds:
   500-m run
   15 overhead squats
   15 bar-facing burpees

   W 125 lb.  M 185 lb.  

   Time cap: None

   Nasty Nancy must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.
   
   Presented by US Army

   Notes  

   This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line. After the call of “go,” the athlete performs a 500-m run, 15 overhead squats, then 15 barbell-facing burpees. The athlete will repeat this triplet for 5 rounds.  

   The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

6. Handstand Hold

   Max freestanding handstand hold

   Time cap: 20 minutes

   Handstand Hold must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.
   
   Presented by US Army

   Notes  

   This event begins with the athlete standing outside the 4-by-4-foot box. The judge will start the time when both of the athlete's hands are placed inside the designated handstand area and both feet are off the ground.   

   The event is over when the athlete touches or reaches beyond the border of the designated box with their hand, or when the athlete’s foot or head touches the ground. Athletes will have 20 minutes from their declared start time to find their max hold. Within the 20-minute window, athletes may make as many or as few attempts as they like. 

   The athlete’s score will be the total time they remained on their hands inside the designated box.

7. Awful Annie

   For time:
   50-40-30-20-10
   Double-under
   GHD sit-up
   5-4-3-2-1
   Clean

   W 185 lb.  M 275 lb.  

   Time cap: None

   Presented by GORUCK

   Notes  

   This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line.  After the call of “go,” the athlete performs 50 double-unders, 50 GHD sit-ups, and 5 cleans. Then the athlete progresses to 40 double-unders, 40 GHD sit-ups, and 4 cleans, etc. The athlete will repeat this pattern for 5 rounds.  

   The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

   Field cut to top five women and top five men after this event.

   END OF STAGE 1 

8. 2007 Reload

   For time:

   1,500-meter row

   Then, 5 rounds of:
      10 bar muscle-ups
      7 shoulder-to-overheads 

   W 145 lb.  M 235 lb.

   Presented by ROMWOD.

9. Corn Sack Sprint

   For time:

   320-meter hill sprint with a corn sack 

   W 30 lb.   M 50 lb.

   Check out the analysis of Corn Sack Sprint.

   Presented by GORUCK

10. CrossFit Total

    For total load:

    1-rep-max back squat
    1-rep-max shoulder press
    1-rep-max deadlift

    Athletes take turns lifting one at a time. Each athlete will be given 3 attempts at each lift, with 3 minutes between attempts.

    Presented by Pure Spectrum.

11. Handstand Sprint

    For time:

    100-yard handstand walk

    Presented by FITAID.

12. Ranch Loop

    For time:

    Athletes will run along a 3-mile± course around the Ranch through varying terrain, often steep and loose.

    Presented by the U.S. Army.

     

13. Toes-to-Bar/Lunge

    30-20-10 reps for time:
    Toes-to-bar
    Kettlebell lunge (yards) 

    W 24-kg kettlebells 
    M 32-kg kettlebells

    Athletes must lunge with the kettlebells in the rack position.

    Check out the analysis of Toes-to-Bar/Lunge.

    Presented by Whoop.

14. Snatch Speed Triple

    For time:

    1 snatch at each bar

    Quarterfinal Round:
        5 athletes, 1-minute cap
        W 145-150-155 lb.
        M 225-235-245 lb.
    
    Semifinal Round:
        4 athletes, 2-minute cap
        W 160-165-170 lb.
        M 245-255-265 lb.
    
    Final Round:
        3 athletes, 3-minute cap
        W 175-180-185 lb.
        M 265-275-285 lb.

    All 5 athletes will begin the first round, performing 1 snatch at each of the three progressively heavier barbells. After each round, the slowest athlete will be eliminated, while the remaining athletes will rest 2 minutes before beginning the next round.

    Check out the analysis of Snatch Speed Triple.

    Presented by ROMWOD.

15. Bike Repeater

    10 rounds:
    440-meter bike sprint
    1 legless rope climb (15 ft.) 

    Presented by the U.S. Army.

16. Happy Star

    4 rounds:
    200- to 300-meter hill run
    5-7-9-11 reps of:
    Burpee
    Thruster

    W 95-105-110-115-lb. thrusters
    M 135-145-155-165-lb. thrusters

    Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

    Presented by GORUCK.

17. Swim ‘N’ Stuff

    4 rounds, each for time:
    Air bike calories (10 | 15)
    50-meter swim
    10 GHD sit-ups
    10 ball slams (40 | 60 lb.)
    Rest

    Begin a new round every 4 minutes
    *Rounds 2 and 4 performed in reverse

    This event is broken into 4 separate chippers, each for time. Athletes will begin with the air bike at 0:00, then will swim across the pool, complete 10 GHD sit-ups, and finish with 10 ball slams for time. At 4:00 the same work will be performed in reverse order: ball slam, GHD sit-up, swim, then air bike, again for time. Rounds 3 and 4 will take the athletes down and back in the same fashion. The athlete’s score for the event will be the sum of their times from each round, with the fastest total time winning.

    Presented by Pure Spectrum.

18. Sprint Sled Sprint

    For time:

    100-yard sprint
    100-yard sled push
    100-yard sprint

    W 80-lb. sled
    M 105-lb. sled

    Presented by Whoop.

19. Atalanta

    For time:

    1-mile run
    100 handstand push-ups
    200 single-leg squats
    300 pull-ups
    1-mile run
    
    W 14-lb. vest
    M 20-lb. vest

    Athletes must wear a weight vest. Reps must be completed unpartitioned — i.e., all 100 handstand push-ups must be completed before moving on to the single-leg squats, etc.

    Presented by FITAID.