“TRIFECTA”
CrossFit Games edition
Gymnastics
Skills
Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups
METCON
For time:
30 muscle ups
Note: Bar or rings. Scale to pull ups, chest to bar pull ups, jumping muscle ups, banded pull ups. Pick something challenging for you
Weightlifting
CROSSFIT TOTAL
For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
3 attempts at each lift in each 4-minute window.
Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.
Time cap: 12 minutes total
Firebreathers
Pyro “BATTLEGROUND”
For time:
150ft kettlebells carry 70/53×2
2 rope climbs
400m hill run
Pyro obstacle course
400m hill run
2 rope climbs
150ft kettlebells carry 70/53×2
Men wear 20lbs vest
Women wear 14lbs vest
For time:
500m row
20 walking lunges
40 dumbell snatch 50/35
20 walking lunges
40 burpees
20 walking lunges
40 GHD situps
20 walking lunges
40 kettlebell swings 53/35
20 walking lunges
500m row
