Workouts
Competition Tests
Authentic CrossFit across 5 tests built on weightlifting and gymnastics elements
The loads and movements programmed for the workouts are already calibrated for each ability division and apply to all Age Groups within the same division. The only variations, where necessary, concern athletes aged 55 and over. No scaling is allowed during the competition. Before each heat, a representative of the judges will hold a quick briefing on the flow of the test.
Full workout details are published on this page a few weeks before the event. Try them in advance and make sure you read and understand the movement standards: they will be strictly enforced by the judges during the competition.
Rx
Workout 1-2
AMRAP 3 min:
Shoulder to Overhead, 80/55Kg
Score 1 = Total reps
Rest 1 min
For time, 3 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 80/55Kg
Time cap = 9 min
Score 2 = Time
Workout 3
For time:
20 Chest to Bar
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Dual Db Box Step up, 22.5/15Kg - 60/50cm
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Dual Db Devil Press, 22.5/15Kg
7+7m Sb Bear-hug Carry + 5 Sb Clean, 70/45Kg
20 Strict Handstand Push up
Time cap = 10 min
Score 3 = Time
Workout 4-5
For time:
9 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
7 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
5 Bar Muscle up
7+7m Overhead Walking Lunges, 60/45Kg
3 Bar Muscle up
Variation: Age 55+ Front Rack Walking Lunges
Score 4 = Time
Then, in the remaining time:
1 Rope Climb
3, 5, 7... Snatch Ladder, 60/45Kg
Total time cap = 13 min
Score 5 = Snatch reps
Intermediate
Workout 1-2-3
AMRAP 3 min:
Shoulder to Overhead, 60/45Kg
Score 1 = Total reps
Rest 1 min
AMRAP 6 min:
Unbroken Hang Clean, 60/45Kg
at each break perform 6 Bar-facing Burpee
Score 2 = Clean reps
Rest 1 min
For time, 3 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 60/45Kg
Time cap = 9 min
Score 3 = Time
Workout 4-5
For time:
20 Pull up
7+7m Sb Bear-hug Carry, 45/30Kg
20 Single Db Box Step up, 22.5/15Kg - 60/50cm
7+7m Sb Bear-hug Carry, 45/30Kg
20 Single Db Devil Press, 22.5/15Kg
7+7m Sb Bear-hug Carry, 45/30Kg
20 Handstand Push up
Score 4 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 45/30Kg
Total time cap = 10 min
Score 5 = Clean reps
Beginner
Workout 1-2-3
AMRAP 3 min:
Shoulder to Overhead, 50/35Kg
Score 1 = Total reps
Rest 1 min
AMRAP 6 min:
Unbroken Hang Clean, 50/35Kg
at each break perform 6 Bar-facing Burpee
Score 2 = Clean reps
Rest 1 min
For time, 3 rounds of:
50 Single Under
15 Hanging Knee Raise
10 Front Squat, 50/35Kg
Time cap = 9 min
Score 3 = Time
Workout 4-5
For time:
20 Wall Ball, 9/6Kg
7+7m Sb Bear-hug Carry, 30/20Kg
20 Dual Db Box Step up, 15/10Kg - 60/50cm
7+7m Sb Bear-hug Carry, 30/20Kg
20 Dual Db Devil Press, 15/10Kg
7+7m Sb Bear-hug Carry, 30/20Kg
20 Hand-release Push up
Score 4 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 30/20Kg
Total time cap = 10 min
Score 5 = Clean reps
Intermediate
Workout 1-2
For time:
40* Pull up
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Single Db Box Step up, 22.5/15Kg - 60/50cm
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Single Db Devil Press, 22.5/15Kg
7+7m** Sb Bear-hug Carry, 45/30Kg
40* Handstand Push up
* switching athlete as needed
** athlete who completed the last set
Score 1 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 45/30Kg
switching athlete after each round
Total time cap = 13 min
Score 2 = Clean reps
Workout 3-4-5
AMRAP 6 min:
Shoulder to Overhead, 60/45Kg
switching athlete every minute
Score 3 = Total reps
Rest 1 min
AMRAP 9 min:
Unbroken Hang Clean, 60/45Kg
at each break perform 6 Bar-facing Burpee
switching athlete after each break
Score 4 = Clean reps
Directly into
For time, 5 rounds of:
50 Double Under
15 Toes to bar
10 Front Squat, 60/45Kg
switching athlete after each round
Time cap = 15 min
Score 5 = Time
Beginner
Workout 1-2
For time:
40* Wall Ball, 9/6Kg
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Dual Db Box Step up, 15/10Kg - 60/50cm
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Dual Db Devil Press, 15/10Kg
7+7m** Sb Bear-hug Carry, 30/20Kg
40* Hand-release Push up
* switching athlete as needed
** athlete who completed the last set
Score 1 = Time
Then, in the remaining time:
1 Shuttle run, 7+7m
1,2,3... Sb Clean Ladder, 30/20Kg
switching athlete after each round
Total time cap = 13 min
Score 2 = Clean reps
Workout 3-4-5
AMRAP 6 min:
Shoulder to Overhead, 50/35Kg
switching athlete every minute
Score 3 = Total reps
Rest 1 min
AMRAP 9 min:
Unbroken Hang Clean, 50/35Kg
at each break perform 6 Bar-facing Burpee
switching athlete after each break
Score 4 = Clean reps
Directly into
For time, 5 rounds of:
50 Single Under
15 Hanging Knee Raise
10 Front Squat, 50/35Kg
switching athlete after each round
Time cap = 15 min
Score 5 = Time
Download the Standards
Workout Requirements
