Games Workouts

2023 CrossFit Games

Aug 01

Olympic Total

For load:

1-rep-max snatch

1-rep-max clean and jerk

Farmers Field

For time:

84-foot farmers carry to Pigs
21 burpee Pig jump-overs
Farmers carry around 3 dummies
50 wall-ball shots
50-calorie row
50 wall-ball shots
Farmers carry around 3 dummies
21 burpee Pig jump-overs
84-foot farmers carry

Helen

3 rounds for time:

400-meter run
21 kettlebell swings (35/53 lb)
12 pull-ups

 

Aug 02

Cross-Country 5K

For time:

Run 5K

Pulling Power

3 rounds for time:

3 rope climbs
10 deadlifts
42-foot sled pull
126-foot sled push 

Gymnastics Chipper

For time:

48-foot handstand walk
30 box jumps 
30 GHD sit-ups
30 single-leg squats
30 toes-to-bars
30 single-leg squats
30 GHD sit-ups
30 box jumps
48-ft handstand walk

Aug 03

Endure the Coliseum

For time:

50-calorie SkiErg
50-calorie Echo Bike
75 double-unders
50-calorie SkiErg
50-calorie C2 Bike
75 double-unders

Final Positions

For time:

20 bar muscle-ups

30 alternating dumbbell squat snatches

Workout Details

  1. Olympic Total

    For load:

    1-rep-max snatch

    1-rep-max clean and jerk

    Time cap: 3 minutes per lift

    Presented by NOBULL

  2. 16-59

    For time:

    84-foot farmers carry to Pigs (♀ 70 lb |  100 lb)
    21 burpee Pig jump-overs
    Farmers carry, around 3 dummies
    50 wall-ball shots  (♀ 14 lb |  20 lb)
    50-calorie row
    50 wall-ball shots
    Farmers carry around 3 dummies
    21 burpee Pig jump-overs
    84-foot farmers carry

    Time cap: 18 minutes

    14-15

    For time:

    84-foot farmers carry to Pigs  (♀ 50 lb |  70 lb)
    21 burpee Pig jump-overs
    Farmers carry, around 3 dummies
    50 wall-ball shots (♀ 10 lb |  14 lb)
    50-calorie row
    50 wall-ball shots 
    Farmers carry around 3 dummies
    21 burpee Pig jump-overs
    84-foot farmers carry

    Time cap: 18 minutes

    60-65+

    For time:

    84-foot farmers carry to Pigs (♀ 50 lb |  70 lb)
    15 burpee Pig jump-overs
    Farmers carry, around 3 dummies
    40 wall-ball shots (♀ 10 lb to 9-foot target |  14 lb to 10-foot target)
    40-calorie row
    40 wall-ball shots 
    Farmers carry around 3 dummies
    15 burpee Pig jump-overs
    84-foot farmers carry

    Time cap: 18 minutes

    Athletes will complete Test 1 (Olympic Weightlifting Total), rest 1 minute, then immediately complete Test 2 (Farmers Field.)

    Presented by NOBULL

  3. 3 rounds for time:

    400-meter run
    21 kettlebell swings (♀ 35 lb | ♂ 53 lb)
    12 pull-ups

    Time cap: 14-49 = 10 minutes, 50+ = 13 minutes

    Presented by NOBULL

  4. 3 rounds for time:

    3 rope climbs
    10 deadlifts
    42-foot sled pull
    126-foot sled push 

    Time cap: 13 minutes

    60-65+

    Deadlift: ♀ 185 lb | ♂ 275 lb

    Sled: ♀ 170 lb | ♂ 195 lb

    50-59

    Deadlift: ♀ 215 lb | ♂ 325 lb

    Sled: ♀ 195 lb | ♂ 215 lb

    35-49

    Deadlift: ♀ 245 lb | ♂ 350 lb

    Sled: ♀ 215 lb | ♂ 260 lb

    16-17

    Deadlift: ♀ 245 lb | ♂ 350 lb

    Sled: ♀ 215 lb | ♂ 260 lb

    14-15

    Deadlift: ♀ 185 lb | ♂ 275 lb

    Sled: ♀ 170 lb | ♂ 195 lb

    Presented by NOBULL

  5. 14-59

    For time:

    48-foot handstand walk
    30 box jumps (♀ 24 in | ♂ 30 in)
    30 GHD sit-ups
    30 single-leg squats
    30 toes-to-bars
    30 single-leg squats
    30 GHD sit-ups
    30 box jumps
    48-foot handstand walk

    60-65+

    For time:

    30 box jumps (♀ 20 in | ♂ 24 in)
    30 GHD sit-ups
    20 single-leg squats
    30 toes-to-bars
    20 single-leg squats
    30 GHD sit-ups
    30 box jumps
    48-foot handstand walk

    Time cap: 15 minutes

    Presented by NOBULL

  6. For time:

    Run 5K

    Time cap: 30 minutes (14-54), None (55+)

     

    Presented by NOBULL

  7. For time:

    50-calorie SkiErg
    50-calorie Echo bike
    75 double-unders
    50-calorie SkiErg
    50-calorie C2 Bike
    75 double-unders

    Time cap: 18 minutes

    Presented by Surface Co.

  8. For time:

    20 bar muscle-ups

    30 alternating dumbbell squat snatches

     

    Loading and variations:

    Women 65+: 20 chest-to-bar pull-ups, 45 dumbbell power snatches (35 lb)

    Men and Women 60-64, and Men 65+: 10 bar muscle-ups, 45 dumbbell power snatches (35/50 lb)

    Boys and Girls 14-15, and Men and Women 50-59: dumbbell squat snatches (35/50 lb)

    Boys and Girls 16-17, and Men and Women 35-45:  dumbbell squat snatches (50/70 lb)

     

    Time cap: 6 minutes

     

    Presented by Surface Co.