Crossfit Games Day
3 wods. see how you stack up against the fittest on earth
Warm up will be going through movements in each wod.
In bigger classes half the class will start on one wod, half the class on the other

Ringer 1
30-20-10 reps for time of:

Air bike (calories)
Toes-to-rings

Time cap: 7♀ /  6♂ minutes 

Ringer 2
15-10-5 reps for time of:

Burpees with ring touch
Overhead squats 

♀ 95 lb.
♂ 135 lb.

Time cap: 5 minutes 

Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.

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800-m row
66 kettlebell shoulder-to-overheads
132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

Time cap: 10 minutes

CUT TO 50 ATHLETES

Notes

• Kettlebells must be brought below the chin each rep.

• Athletes advance after every set of 22 reps.

• Handstand walk must be completed in 44-ft. sections.

• Athletes must restart from the last section completed if they come down at any time.

Warm up
3 rounds (1 together, 2 on your own)
10 RDLs with empty bar
15 banded hamstring culrs
10 empty bar deadlifts
10 Pull ups

Strength-Work up to your 1 rep max OR 3 rep max rep. If you are working to a 3 rep max have a coach help you figure our your wod weight.



Wod-
30 Deadlifts 50% of 1RM
15 Ring Muscle Ups
20 Deadlifts
10 Ring Muscle Ups
10 Deadlifts
5 Ring Muscle Ups

Scaling-
30 deadlifts at 50 percent 1rm
15 Chest to bar pull ups OR pull Ups OR Jumping pull ups concentrating on the negative PLUS unassisted ring dips or bench dips
20 deadlifts
10 Pull ups PLUS dips
10 Deadlifts
5 Pull ups plus dips

6 minutes partner warm up
1 is biking for the entire minute the other is doing russian twists, switch every minute
Then 2 Rounds empty bar
10 Good Mornings
10 Pass Throughs
1 Burgener Warm Up

8 minutes to figure out weights and practice movement for the wod

Wod
200m Run
20 Hang Power Snatch 95/65
200m Run
20 Push Press 95/65
200m Run
20 Hang Power Snatch 95/65
200m Run
20 Push Press 95/65
200m Run

Finisher-
Accumulate, broken up however you want
150 Hammer hits on the tire (try to switch which side you swing the hammer from)
4 Minutes of hollow body hold.

Teams of 2

Partner Barbara straight into another wod

“Barbara” Split how you want, take your true 3 minutes break
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats **REST 3 Mins Between Rounds including the last round

Into
50-40-30-20-10
Wall balls
Row or bike cals

8AM Endurance
5 rounds- 30 minutes total
Minute 1-max reps burpees
Minute 2-max cal row
Minute 3 Max cal bike
Minute 4 Max reps SINGLE UNDERS
Minute 5 Max reps air squats
Minute 6 rest.
**keep a good pace but don’t sprint out the first round.

9am Mobility

10am

Fun solo effort today. If overhead squats are a movement you struggle with change that to front squats.

3 Min AMRAP
21/15 Cal Row
21 Lateral Bar Over Burpee
Max Overhead squats 75/55
REST 3 MIN
3 Min AMRAP
18/13 Cal Row
18 Lateral Bar Over Burpee
Max Overhead Squats 95/65
REST 3 MIN
3 Min AMRAP
15/11 Cal Row
15 Lateral Bar Over Burpee
Max Overhead Squats
115/85 REST 3 MIN
3 Min AMRAP
12/9 Cal Row
12 Lateral Bar Over Burpees
Max Overhead Squats 135/95