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• Workouts 3A and 3B Scorecard

Workout Details

Quick Start

• Start with both feet behind the start line of the shuttle run.
• At “go,” complete 10 50-foot shuttle runs.
  • Each shuttle run rep is 25 feet down and 25 feet back.
• Then, move to the barbell and complete 15 clean and jerks.
• Continue in this fashion for:
  • 10 shuttle runs and 12 clean and jerks.
  • 10 shuttle runs and 9 clean and jerks.
  • A final round of 10 shuttle runs and 9 clean and jerks.
• Your score is the total time taken to complete the event.
• Record the time when the final clean and jerk is completed (full extension of the hips, knees, and arms with the bar over or behind the middle of the body).
• With the timer still running, rest until the 15-minute time cap.
• Then, in 3 minutes, establish a 1-rep-max clean and jerk.
  • You may take as many attempts as needed within the 3-minute time cap.
  • You may adjust the weight up or down as needed.
  • Any successful attempt that has started (bar is off the ground) before the time cap will count.
• Your score will be the heaviest successful lift completed in pounds.

Notes

• Workouts 3A and 3B are separate scores and must be completed together.

  •  You may not combine separate attempts.

  • If the workout is completed multiple times, both scores must reflect the same 18-minute session (e.g., you cannot submit a score from 3A you completed on a Monday and a score from 3B you completed on a Tuesday).

• If multiple athletes are working in the same heat, it is recommended there is at least 5 feet between barbells for safety.

• 5-lb increments are the minimum weight increase that may be added (2.5-lb/1.25-kg change plates).

• Athletes MAY receive assistance loading the bar and may stage a second bar for 3B.

• If an athlete finishes ahead of the 3A time cap, they may complete warm-up lifts before 3B starts at 15 minutes.

• Use one continuous timer following the chart below:
  • Workout 3A - 0-15 minutes
  • Workout 3B - 15-18 minutes

Tiebreak

• For Workout 3A, a tiebreak time will be taken after each set of shuttle runs.
  • Athletes who complete the workout will not enter a tiebreak time.
  • In the event of a tie on reps, the athlete with the faster tiebreak time will win the tie.
• In the event of a tie on load for Workout 3B, the athlete’s score on 3A will be used to break the tie.

Equipment

• Barbell
  • 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).
  • Training barbells or other specialty barbells are not allowed.
• Bumper plates
  • Must be standard bumper plates 18 inches (45 centimeters) in diameter.
  • During Workout 3B, the minimum loading increment is 5 lb (2.5-lb/1.25-kg change plates). No smaller plates will be allowed.
• Collars
• Tape MUST be used to indicate the 25-foot shuttle run course.

Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details, weight conversions, and video submission standards.