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2025 CrossFit Games
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
Submitted by CrossFit OGC
Novice Workout 3 brought to you by
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WORKOUT DETAILS
QUICK START
- The athlete may begin with either lift and the bar may be loaded to the athlete’s preferred starting weight.
- At “go,” complete as many attempts as needed to establish a 1-rep-max of the first lift.
- Then, establish a 1-rep-max of the second lift.
- Your score will be the total of your heaviest successfully completed front squat and hang power clean (recorded in pounds).
NOTES
- In the event of a failed front squat, the athlete CAN receive assistance reloading the bar back into the rack.
- Athletes may attempt each lift as many times as they want within the 20-minute window.
- Athletes may move on to the next lift anytime after they have established their best successful attempt of the previous lift.
- The lifts can be completed in any order.
- Any attempts completed after the 20-minute time cap will NOT count. A lift MUST be completed (locked out) before the 20-minute time cap to count.
- Any attempt still in motion at the 20-minute time cap will NOT count.
- Athletes may modify the weight up or down at any time.
TIEBREAK
Record the time when you have completed both lifts. This will be the tiebreak time. In the event of a tie on total weight, the athlete who finished their lifts faster will win.
EQUIPMENT
- Barbell, plates, and collars
- Men are required to use a 45-lb (20-kg) barbell
- Women are required to use a 35-lb (15-kg) barbell
- Rack
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details.
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1 of 7The Front Squat: Each attempt begins on the athlete’s shoulders in the front-rack position. Any grip is permitted. Racks are allowed but not required. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.
2 of 7The rep is credited when: The athlete’s hips and knees are fully extended in the finish position. The bar is resting on the athlete’s shoulders in the front-rack position. The athlete’s feet are in line with one another when the athlete is viewed from profile. Once the rep is credited, athletes do NOT need to re-rack the bar.
3 of 7Athletes MAY have assistance changing loads between attempts. Athletes MAY have assistance returning the bar to the rack. Athletes MUST place collars on the outside of the plates before beginning the lift. Athletes can go up or down in weight at any time. Athletes can take as many or as few attempts as needed.
4 of 7Common no-reps for the front squat include but are not limited to: Not reaching the bottom position with the hip crease below the knees. Re-racking or dropping the bar before reaching full hip and knee extension.Any attempts completed after the 20-minute time cap will NOT count. A lift MUST be completed (locked out) before the 20-minute time cap to count. Any attempt still in motion at the 20-minute time cap will NOT count.
5 of 7The Hang Power Clean: The barbell starts on the ground. Collars must be placed outside the plates. The bar must first be deadlifted to extension of the hips and knees, with a brief pause before beginning the clean. The athlete must receive the clean ABOVE parallel. A hang squat clean will NOT count. The rep is credited when: The athlete’s hips and knees reach full extension. The feet are in line. The bar is supported in the front-rack position, with the elbows clearly in front of the hands.
6 of 7Athletes MAY have assistance changing loads between attempts. Athletes MUST place collars on the outside of the plates before beginning the lift. Athletes can go up or down in weight at any time. Athletes can take as many or as few attempts as needed.
7 of 7Common no-reps for the hang power clean include but are not limited to: Lowering the bar from the rack position before the hips and knees reach full extension. Not bringing the elbows in front of the bar. Receiving the bar with the hips below parallel (squat cleans will NOT count).