Games Workouts

2023 CrossFit Games

Aug 03

Ride

Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike.

Pig Chipper

For time:

10 Pig flips
25 chest-to-bar pull-ups
50 toes-to-bars
100 wall-ball shots (14/20 lb, 9/10 feet)
50 toes-to-bars
25 chest-to-bar pull-ups
10 Pig flips

Inverted Medley

For time:

30-foot unbroken handstand walk over the ramp
8 free-standing handstand push-ups
Unbroken obstacle steps to a 180° pirouette
16 pull-overs
Unbroken obstacle steps to a 360° pirouette
8 free-standing handstand push-ups
30-foot unbroken handstand walk over the ramp

Aug 04

The Alpaca Redux

All for time:

126-foot sled push, starting with all six kettlebells (443/546 lb)

Then 3 rounds of:

2 legless rope climbs
12 kettlebell clean and jerks
42-foot sled push, starting with two kettlebells* (53/70 lb)

*Add two kettlebells to the sled after each round.

Ski-Bag

For time:

30-calorie SkiErg
30 sandbag squats (125/200 lb)
20-calorie SkiErg 
20 sandbag squats (125/200 lb)

Time cap: 6 minutes

Helena

3 rounds for time:

400-meter run
12 bar muscle-ups
21 dumbbell snatches (35/50 lb)

Aug 05

Cross-Country 5K

For time:

Run 5K

Intervals

2 intervals for total time:

21 box jump-overs (20/24 inches)
15-calorie row
9  burpee box jump-overs 
21 box jump-overs 
15-calorie row
9 burpee box jump-overs (36/48 inches)

Rest until 6-minute mark, then:

9 burpee box jump-overs
15-calorie row
21 box jump-overs
9 burpee box jump-overs 
15-calorie row
21 box jump-overs 

Time cap: 12 minutes

Olympic Total

For load:

1-rep-max snatch

1-rep-max clean and jerk

Aug 06

Muscle-up Logs

5 rounds for time:

7 muscle-ups

1 sandbag over 3 logs

(Rounds 1-4 = (100/150 lb), Round 5 = (125/200 lb)

Parallel-bar Pull

8 rounds for time:

Down-and-back P-bar traverse 

30 heavy-rope double-unders 

1 section hand-over-hand sled pull

Echo Thruster Final

For time:

21-18-15

Echo Bike calories

Thrusters (85/115 lb) (95/135 lb) (105/155 lb)

Then, 66-foot overhead walking lunge (105/155 lb)

Workout Details

  1. Ride

    Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike.

  2. For time:

    10 Pig flips
    25 chest-to-bar pull-ups
    50 toes-to-bars
    100 wall-ball shots (14/20 lb, 9/10 feet)
    50 toes-to-bars
    25 chest-to-bar pull-ups
    10 Pig flips

    Time cap: 18 minutes

  3. For time:

    30-foot unbroken handstand walk over the ramp
    8 free-standing handstand push-ups
    Unbroken obstacle steps to a 180° pirouette
    16 pull-overs
    Unbroken obstacle steps to a 360° pirouette
    8 free-standing handstand push-ups
    30-foot unbroken handstand walk over the ramp

    Time cap: 7 minutes

    Presented by Haven

  4. All for time:

    126-foot sled push, starting with all six kettlebells (443/546 lb)

    Then 3 rounds of:

    2 legless rope climbs
    12 kettlebell clean and jerks
    42-foot sled push, starting with two kettlebells* (53/70 lb)

    *Add two kettlebells to the sled after each round.

    Time cap: 18 minutes

    Presented by YETI

  5. For time:

    30-calorie SkiErg
    30 sandbag squats (125/200 lb)
    20-calorie SkiErg 
    20 sandbag squats (125/200 lb)

    Time cap: 6 minutes

    Presented by Airrosti

  6. 3 rounds for time:

    400-meter run
    12 bar muscle-ups
    21 dumbbell snatches (35/50 lb)

    Time cap: 11 minutes

    Presented by Jocko GO

  7. For time:

    Run 5K

    Time cap: 30 minutes

     

    Presented by Perfect Hydration 

  8. 2 intervals for total time:

    21 box jump-overs (20/24 inches)
    15-calorie row
    9  burpee box jump-overs (36/48 inches)
    21 box jump-overs (20/24 inches)
    15-calorie row
    9 burpee box jump-overs (36/48 inches)

    Rest until 6-minute mark, then:

    9 burpee box jump-overs (36/48 inches)
    15-calorie row
    21 box jump-overs (20/24 inches)
    9 burpee box jump-overs (36/48 inches)
    15-calorie row
    21 box jump-overs (20/24 inches)

    Time cap: 12 minutes

    Presented by Wild Health

  9. For load:

    1-rep-max snatch

    1-rep-max clean and jerk

    Athletes will have two attempts at each lift. Time cap: 20 seconds per lift.

    Presented by GOWOD

     

  10. 5 rounds for time:

    7 muscle-ups

    1 sandbag over 3 logs

    (Rounds 1-4 = (100/150 lb), Round 5 = (125/200 lb)

     

    Time cap: 13 minutes

    Presented by U.S. Border Patrol

  11. 8 rounds for time:

    Down-and-back P-bar traverse 

    30 heavy-rope double-unders 

    1 section hand-over-hand sled pull (290/345 lb)

     

    Time cap: 15 minutes

    Presented by Momentous

  12. For time:

    21-18-15

    Echo Bike calories

    Thrusters (85/115 lb) (95/135 lb) (105/155 lb)

    Then, 66-foot overhead walking lunge (105/155 lb)

     

    Time cap: 10 minutes

    Presented by NOBULL