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CrossFit Games 2016: Workouts

Die Workouts der CrossFit Games 2016
CrossFIt Games 2016

WED, JULY 20

EVENT 1 – RANCH TRAIL RUN

For time:
7-km trail run

Similar course to the 2009 trail run event.

EVENT 2 – RANCH DEADLIFT LADDER

Deadlift ladder

Similar to the 2009 deadlift ladder, where 1 rep is performed every 30 seconds through a series of 20 barbells that each increase in weight.

Men: 425-435-445-455-465-475-485-495-505-515-525-535-545-555-565-575-585-595-605-615 lb.

Women: 275-285-295-305-315-325-335-345-355-365-370-375-380-385-390-395-400-405-410-415 lb.

Athletes will lift in the reverse order that they finish the run. Last on the run will lift first. First on the run will lift last.

The deadlift ladder will begin 10 minutes after the last athlete completes the run.

EVENT 3 – RANCH MINI CHIPPER

For time:
50 wall-ball shots
25 med-ball GHD sit-ups
Hill sprint with med ball

Men use 30-lb. ball
Women use 20-lb. ball

THU, JULY 21

EVENT 4 – OCEAN SWIM

For time:
500-meter swim

Athletes will start on the beach, swim out around 2 buoys, then finish back on the beach.

EVENT 5 – MURPH

Murph
For time, with a 20 / 14-lb. weight vest:
1-mile run
Then, 5 rounds of:
20 pull-ups
40 push-ups
60 squats
Then, 1-mile run

Each athlete will wear weighted body armor for the duration of the event.

Time cap: 55 minutes

EVENT 6 – SQUAT CLEAN PYRAMID

For time:
10 squat cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

Similar to Event 1 at this year’s regionals, athletes will progress through 5 stations at increasing weights with decreasing reps. Athletes who do not complete all the reps at a given bar before the cut-off time will be given credit for the reps they completed at their last bar and then ranked based on the time at which they finished their last full segment.

EVENT 7 – DOUBLE DT

10 rounds for time of:
12 deadlifts (155 / 105 lb.)
9 hang power cleans (155 / 105 lb.)
6 push jerks (155 / 105 lb.)

Time cap: 15 minutes

SAT, JULY 23

EVENT 8 – CLIMBING SNAIL

3 rounds for time of:
500-m berm run
2 rope ascents
40-ft. Snail push
2 rope ascents*

Each round the athletes will run up and around the berm, then proceed to the Snail for a 40-foot push. *Each time they pass through the rig they will complete 2 rope ascents (twice during rounds 1 and 2, once on the final round).

Time cap: 21 minutes

EVENT 9 – THE SEPARATOR

Men
For time:
12 ring handstand push-ups
15 back squats (225 lb.)
20 burpees
9 ring handstand push-ups
18 front squats (205 lb.)
20 burpees
6 ring handstand push-ups
21 overhead squats (185 lb.)
20 burpees

Scoring table drops to 50-point event for men who fail to complete the first round (first set of 20 burpees).

Women
For time:
15 back squats (165 lb.)
20 burpees
6 ring handstand push-ups
18 front squats (145 lb.)
20 burpees
4 ring handstand push-ups
21 overhead squats (125 lb.)
20 burpees
2 ring handstand push-ups

Scoring table drops to 50-point event for women who fail to complete 1 rep of the ring handstand push-up. The time of completion of each set of burpees will be used as a tiebreak.

Time cap: 16 minutes

EVENT 10 – 100%

For time:
40 box jumps (30 / 24-inch)
20 D-ball cleans (150 / 100 lb.)

Time cap: 5 minutes

SUN, JULY 24

EVENT 11 – HANDSTAND WALK

280-ft. handstand walk for time

EVENT 12 – SUICIDE SPRINT

840-ft. shuttle sprint for time

On the same 280-ft. course as the Handstand Walk, athletes will run ⅓ of the way down and back, then ⅔ of the way down and back, then sprint the full length to the finish line.

EVENT 13 – THE PLOW

560-ft. plow drag for time (235/190 lb.)

EVENT 14 – ROPE CHIPPER

For time:
200-m SkiErg
50/40 double-unders
200-m row
50/40 double-unders
0.4-mile Assault Air Bike
50/40 double-unders
200-m row
50/40 double-unders
200-m SkiErg
90-ft. sled pull (310 / 220 lb.)

Athletes will use a jump rope with a weighted handle.

Time cap: 11 minutes

EVENT 15 – REDEMPTION

For time:
3 pegboard ascents
21 thrusters
2 pegboard ascents
15 thrusters
1 pegboard ascent
9 thrusters

Men 135 lb., Women 85 lb.

Time cap: 10 minutes