Games Workouts

2023 CrossFit Games

Aug 01

Olympic Total

For load:

1-rep-max snatch

1-rep-max clean and jerk

Farmers Field

Upper Extremity

For time:

84-foot farmers carry to Pigs 
21 burpee Pig jump-overs
Farmers carry, around 3 dummies
50 wall-ball shots
50/40-calorie row 
50 wall-ball shots
Farmers carry around 3 dummies
21 burpee Pig jump-overs
84-foot farmers carry 

Lower Extremity

84-foot farmers carry to Pigs 
21 burpee Pig get-overs
Farmers carry around 3 dummies
50 wall-ball push presses
40/35-calorie row
50 wall-ball push presses
Farmers carry, around 3 dummies
21 burpee Pig get-overs
84-foot farmers carry 

Multi-Extremity

84-foot farmers carry to Pigs 
15 burpee Pig get-overs
Farmers carry around 3 dummies
40 wall-ball shots 
40/35-calorie row
40 wall-ball shots
Farmers carry, around 3 dummies
15 burpee Pig get-overs
84-foot farmers carry 

Helen

Upper Extremity

3 rounds for time:

400-meter run
21 kettlebell swings 
12 pull-ups

Lower Extremity

3 rounds for time:

400-meter SkiErg
21 kettlebell swings 
12 pull-ups

Multi-Extremity

3 rounds for time:

300-meter SkiErg
15 kettlebell swings
9 pull-ups

Aug 02

Cross-Country 5K

For time:

Run 5K (Upper and Multi-Extremity)

Ski 5K (Lower Extremity)

Pulling Power

Upper Extremity

3 rounds for time:

2 rope climbs
10 deadlifts 
1 section hand-over-hand pulls
Then, push sled length of the field to finish. 

Lower Extremity

3 rounds for time:

1 legless rope climb
10 deadlifts 
1 section hand-over-hand pulls
Then, push sled length of the field to finish.

Multi-Extremity

3 rounds for time:

1 rope climb
10 deadlifts 
1 section hand-over-hand pulls
Then, push sled length of the field to finish.

Gymnastics Chipper

Upper Extremity

For time:

48-foot burpee broad jump
20 box jumps
30 GHD sit-ups
30 pistols 
20 toes-to-bars
30 pistols
30 GHD sit-ups
20 box jumps 
48-foot burpee broad jump

Lower Extremity

For time:

48-foot handstand walk
20 box jumps or step-ups 
20 GHD sit-ups to parallel
20 pistols 
30 toes-to-bars
20 pistols
20 GHD sit-ups to parallel
20 box jumps or step-ups 
48-foot handstand walk

Multi-Extremity

For time:

48-foot burpee broad jump
20 box jumps or step-ups 
20 GHD sit-ups to parallel
20 lunge steps, stationary
20 toes-to-bars
20  lunge steps, stationary
20 GHD sit-ups to parallel
20 box jumps or step-ups 
48-foot burpee broad jump

Aug 03

Endure the Coliseum

Upper Extremity

For time:

40-calorie ski
50-calorie Echo bike
75 double-unders
40-calorie ski
50-calorie C2 bike
75 double-unders

Lower Extremity

For time:

50-calorie ski
30-calorie Echo bike
75 double-unders (M) / single-unders (F)
50-calorie ski
30-cal Echo bike
75 double-unders (M) / single-unders (F)

Multi-Extremity

For time:

40-calorie ski
40-calorie Echo bike
60 double-unders
40-calorie ski
40-calorie C2 bike
60 double-unders

Final Positions

For time:

Upper Extremity

20 chest-to-bar pull-ups

20 dumbbell overhead squats 

10 dumbbell squat snatches

Lower Extremity

20 (M)/10 (F) bar muscle-ups

30 alternating hang dumbbell power snatches

Multi-Extremity

20 chest-to-bar pull-ups

30 alternating dumbbell power 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. Upper Extremity

    For time:

    84-foot farmers carry to Pigs (1 Jerry | ♀ 70 lb |  100 lb)
    21 burpee Pig jump-overs
    Farmers carry around 3 dummies
    50 wall-ball shots (♀ 10 lb to 9-foot target |  14 lb to 10-foot target)
    50/40-calorie row 
    50 wall-ball shots 
    Farmers carry around 3 dummies
    21 burpee Pig jump-overs
    84-foot farmers carry 

    Lower Extremity

    84-foot farmers carry to Pigs (♀ 70 lb |  100 lb)
    21 burpee Pig get-overs
    Farmers carry around 3 dummies
    50 wall-ball push presses (♀ 10 lb |  14 lb)
    40/35-calorie row
    50 wall-ball push presses
    Farmers carry around 3 dummies
    21 burpee Pig get-overs
    84-foot farmers carry 

    Multi-Extremity

    84-foot farmers carry to Pigs (♀ 50 lb |  70 lb)
    15 burpee Pig get-overs
    Farmers carry around 3 dummies
    40 wall-ball shots (♀ 10 lb to 9-foot target |  14 lb to 10-foot target)
    40/35-calorie row
    40 wall-ball shots
    Farmers carry around 3 dummies
    15 burpee Pig get-overs
    84-foot farmers carry 

    Time cap: 18 minutes

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

    Presented by NOBULL

  3. Upper Extremity

    3 rounds for time:

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

    Lower Extremity

    3 rounds for time:

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

    Multi-Extremity

    3 rounds for time:

    300-meter SkiErg
    15 Kettlebell swings (♀ 26 lb | ♂ 35 lb)
    9 pull-ups

    Time cap: 18 minutes

    Presented by NOBULL

  4. Upper Extremity

    3 rounds for time:

    2 rope climbs
    10 deadlifts (♀ 185 lb | ♂ 275 lb)
    1 section hand-over-hand pull (♀ 195 lb | ♂ 235 lb)
    Then, push sled length of the field to finish. 

    Lower Extremity

    3 rounds for time:

    1 legless rope climb
    10 deadlifts (♀ 185 lb | ♂ 275 lb)
    1 section hand-over-hand pull (♀ 170 lb | ♂ 235 lb)
    Then, push sled length of the field to finish.

    Multi-Extremity

    3 rounds for time:

    1 rope climb
    10 deadlifts (♀ 165 lb | ♂ 255 lb)
    1 section hand-over-hand pull (♀ 170 lb | ♂ 215 lb)
    Then, push sled length of the field to finish.

    Time cap: 13 minutes

    Presented by NOBULL

  5. Upper Extremity

    For time:

    48-foot burpee broad jump
    20 box jumps (♀ 20 in | ♂ 24 in)
    30 GHD sit-ups
    30 pistols 
    20 toes-to-bars
    30 pistols
    30 GHD sit-ups
    20 box jumps 
    48-foot burpee broad jump

    Lower Extremity

    For time:

    48-foot handstand walk 
    20 box jumps or step-ups (♀ 20 in | ♂ 24 in)
    20 GHD sit-ups to parallel
    20 pistols 
    30 toes-to-bars
    20 pistols
    20 GHD sit-ups to parallel
    20 box jumps or step-ups 
    48-foot handstand walk

    Multi-Extremity

    For time:

    48-foot burpee broad jump
    20 box jumps or step-ups (♀ 20 in | ♂ 24 in)
    20 GHD sit-ups to parallel
    20 lunge steps, stationary
    20 toes-to-bars
    20  lunge steps, stationary
    20 GHD sit-ups to parallel
    20 box jumps or step-ups 
    48-foot burpee broad jump

    Time cap: 15 minutes

    Presented by NOBULL

  6. For time:

    Run 5K (Upper and Multi-Extremity)

    Ski 5K (Lower Extremity)

    Time cap: 30 minutes

  7. Upper Extremity

    For time:

    40-calorie ski
    50-calorie Echo bike
    75 double-unders
    40-calorie ski
    50-calorie C2 bike
    75 double-unders

    Lower Extremity

    For time:

    50-calorie ski
    30-calorie Echo bike
    75 double-unders (M) / single-unders (F)
    50-calorie ski
    30-calorie Echo bike
    75 double-unders (M) / single-unders (F)

    Multi-Extremity

    For time:

    40-calorie ski
    40-calorie Echo bike
    60 double-unders
    40-calorie ski
    40-calorie C2 bike
    60 double-unders

    Time cap: 18 minutes

    Presented by Surface Co. 

  8. For time:

    Upper Extremity

    20 chest-to-bar pull-ups

    20 dumbbell overhead squats (50/70 lb)

    10 dumbbell squat snatches (50/70 lb)

    Lower Extremity

    20 (M)/10 (F) bar muscle-ups

    30 alternating hang dumbbell power snatches (50/70 lb)

    Multi-Extremity

    20 chest-to-bar pull-ups

    30 alternating dumbbell power snatches (35/50 lb)

     

    Time cap: 6 minutes

     

    Presented by Surface Co.