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2026 CrossFit Games

Level 3 - Workout 3

Workout

1 2 3 4

Details

CrossFit Milpitas

For total reps, complete 3 rounds of as many reps as possible in 4 minutes of:

7 shuttle runs (50 feet)

15 knee raises

In the time remaining, complete the following:

Round 1: As many snatches as possible

Round 2: As many overhead squats as possible

Round 3: As many squat snatches as possible

Time cap: 16 minutes

Rest 2 minutes between rounds.

One shuttle run is 25 feet down and 25 feet back.

Power snatch to overhead squat ok.

♀ 35 lb (15 kg)

♂ 45 lb (20 kg)

Download the workout description and scorecard for your division:

Workout Description
Movement Standards

DOWNLOAD YOUR SCORECARD

Workout 3 Scorecard

QUICK START

Start standing behind the start line.
At “go,” complete the designated number of shuttle runs.
- Each shuttle run rep is 25 feet down + 25 feet back.
Then, move to the pull-up bar (or ground) and complete the designated reps of toes-to-bars, knee raises, or sit-ups for your level.
Then, move to the barbell and complete as many reps as possible in the time remaining of:
- In Round 1, complete as many snatches as possible.
- In Round 2, complete as many overhead squats as possible.
- In Round 3, complete as many squat snatches as possible.
- A repetition must be completed (locked out) BEFORE the 4-minute time cap for the rep to count.
Rest exactly 2 minutes between rounds.
Your score will be the TOTAL number of repetitions completed.
- ALL repetitions completed in the workout count toward your score.

NOTES

For safety, the barbell should not be placed directly in front of the pull-up bar.
If multiple athletes are completing the workout at the same time, place the barbells clear of the run track.
Using a clock that counts up from 0, the workout intervals are as follows:

TIME	ACTION
0-4 MINUTES	ROUND 1
4-6 MINUTES	REST
6-10 MINUTES	ROUND 2
10-12 MINUTES	REST
12-16 MINUTES	ROUND 3

TIEBREAK

Record the number of reps of each barbell movement.
In the event of tie on total reps, the athlete who completed more reps of the last barbell movement will win the tie.

EQUIPMENT

Tape or cones to mark the 25-foot running distance
Barbell, plates, and collars
- Men are required to use a barbell with a minimum 28-millimeter diameter (e.g., a 45-lb/20-kg barbell or a Rogue C70/C70s barbell).
- Women are required to use a barbell with a minimum 25-millimeter diameter (e.g., a 35-lb/15-kg barbell or a Rogue C68/C68s barbell).
- Collars must be placed on the outside of the plates.
- Dumbbells for Levels 1 and 2.
Pull-up bar

Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details.

1 of 19
The Shuttle Run: Both feet begin behind the start line.

2 of 19
Both feet must cross the line, AND one hand must touch the ground past the line at every turnaround.

3 of 19
Each rep of the shuttle run is credited when the athlete has traveled 25 feet down and 25 feet back (50 feet total). The athlete can simply run past the start/finish line to complete the final rep.

4 of 19
Common no-reps include but are not limited to: Turning around with only one foot across the line.

5 of 19
Turning around with one or both feet on the line. Missing the touch of the hand over the line. NOTE: If an athlete is given a no-rep, they must return to the side of the no-rep and perform the turnaround again correctly.

6 of 19
Levels 3 and 4 will perform hanging knee raises instead of toes-to-bars. Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hips.

7 of 19
Common no-reps include but are not limited to: Not bringing the knees above the hips. Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep.

8 of 19
The Snatch: Each rep starts with the bar on the ground.

9 of 19
The barbell must be lifted overhead in one motion (no clean and jerks). During Round 1, any type of snatch is allowed, to include power snatches. During Round 3 only, the athlete must receive the bar below parallel (the crease of the hips lower than the knees). Level 3 athletes may complete a power snatch followed by an overhead squat.

10 of 19
The rep is counted when: Hips, knees, and arms are extended. The bar is over the middle of or slightly behind the body when viewed from profile. The feet are in line.

11 of 19
Common no-reps include but are not limited to: Squatting to parallel or above parallel (in Round 3).

12 of 19
Lowering the bar before full extension of the knees, hips, or arms.

13 of 19
Finishing with the bar in front of the body.

14 of 19
Deliberately bouncing the barbell between consecutive reps. The knee, or any other part of the body except the feet, touching the floor.

15 of 19
Overhead Squat: The barbell begins on the ground.

16 of 19
With the bar in the overhead position, the crease of the hips must pass below the tops of the knees at the bottom. You may squat snatch the first rep when the bar is taken from the floor.

17 of 19
The rep is credited when: Your hips, knees, and arms are fully extended. The bar is directly over or slightly behind the middle of the body.

18 of 19
Common no-reps include but are not limited to: Squatting at or above parallel.

19 of 19
Not standing to full extension of the knees and hips. Any part of the body other than the hands contacting the bar.

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