The third day of the 2023 CrossFit Games took place in sunny Madison, Wisconsin, and it was ‘make or break’ for many athletes. Day three’s workouts showcased impressive versatility, challenging various fitness aspects like endurance, strength, and technique. Athletes who did not have any significant weaknesses were most successful on day three, as consistency was key. Unfortunately, Roman Khrennikov’s lead was minimized on day three. On the other hand, Emma Lawson claimed her second event win on day three of the 2023 CrossFit Games and increased the gap between her and second place.
Roman Khrennikov had over 100 points of advantage going into day three, but the third day of CrossFit Games saw that lead slim down to just 13 points. So, the men’s division remained completely unpredictable going into the final day.
The 18-year-old Emma Lawson, however, managed to double up her point lead overall, as she made sure to have almost 50 points separating her from Laura Horvath at the end of day three.
2023 CrossFit Games Leaderboards
Men (Top 15)
- Roman Khrennikov — 716 points
- Jeffrey Adler — 703 points
- Chandler Smith — 628 points
- Patrick Vellner — 612 points
- Brent Fikowski — 606 points
- Jay Crouch — 588 points
- Bayley Martin — 559 points
- Bjorgvin Karl Gudmundsson — 545 points
- Lazar Đukić — 531 points
- Jelle Hoste — 530 points
- Dallin Pepper — 528 points
- Jonne Koski — 501 points
- Will Moorad — 473 points
- Justin Medeiros — 444 points
- Spencer Panchik — 442 points
Women (Top 15)
- Emma Lawson — 729 points
- Laura Horvath — 681 points
- Arielle Loewen — 668 points
- Alexis Raptis — 626 points
- Gabriela Migala — 593 points
- Alex Gazan — 576 points
- Annie Thorisdottir — 531 points
- Emma Cary — 521 points
- Emma Tall — 518 points
- Katrin Tanja Davidsdottir — 516 points
- Jamie Simmonds — 513 points
- Karin Freyova — 500 points
- Emily Rolfe — 499 points
- Bethany Flores — 492 points
- Danielle Brandon — 481 points
Teams (Top 10)
- CrossFit Invictus — 831 points
- CrossFit Oslo Navy Blue — 787 points
- CrossFit East Nashville PRVN — 770 points
- CrossFit Move Fast Lift Heavy — 667 points
- No Shortcuts CrossFit — 658 points
- CrossFit Walley Athlete — 656 points
- CrossFit Oba — 611 points
- CrossFit Mayhem Independence — 606 points
- CrossFit Prestanda — 547 points
- CrossFit Omnia — 546 points
Day Three Individual Workout Recap
The first test of the day for Individuals was just a simple 5k run. There is no doubt that endurance plays a major role in CrossFit, and what better way to test it than through a long run.
- Run 5K
Jelle Hoste opened day three with an absolutely unbelievable 5k run of just 16:39 minutes, which left everyone in the dust. He was not considered as one of the favorites for the win in this event beforehand, but will now be recognized as one of the best runners in CrossFit.
Jeffrey Adler was the race leader from the very start until the final section of the 5k. So, it seemed that he would win the event with ease. However, despite leading the race for the most part, Adler lost to Jelle Hoste in the very end.
Almost completely different from Adler, Roman Khrennikov seemed to be struggling to keep up with the leading pack, as his steps looked heavy and his head kept dropping. However, he managed to find some energy on the final lap of the race and broke through to third place.
- Jelle Hoste — 16:39.68
- Jeffrey Adler — 16:46.48
- Roman Khrennikov — 16:57.08
- Lazar Đukić — 17:02.63
- Brent Fikowski — 17:07.96
- Jay Crouch — 17:08.62
- Chandler Smith — 17:09.03
- Uldis Upenieks — 17:09.54
- Will Moorad — 17:14.82
- Patrick Vellner — 17:29.52
Seeing how all 30 women ran together with the 30 men, we got to see some incredible performances from the females. Most notably, Emily Rolfe, who won the women’s division with ease, but also crossed the finish line before many of the men. She even managed to beat the likes of Justin Medeiros and Noah Ohlsen.
The second fastest woman in the 5k run was Katrin Tanja Davidsdottir, who crossed the finish line 30 seconds after Rolfe. Still, Katrin also managed to outperform some men, as well as all other women except Emily.
Arielle Loewen made a late push for second place, but was unable to overtake Davidsdottir. Instead, she finished in third place by just one second.
- Emily Rolfe — 17:48.62
- Katrin Tanja Davidsdottir — 18:20.13
- Arielle Loewen — 18:21.21
- Alexis Raptis — 18:26.55
- Gabriela Migala — 18:27.44
- Bethany Flores — 18:28.83
- Emma Lawson — 18:31.60
- Kelly Baker — 18:31.83
- Seher Kaya — 18:33.26
- Sydney Wells — 18:37.28
The second workout of the day for Individuals was similar to those that they perform in the gym on a very frequent basis. So, it just came down to how familiar the athletes are with the movements, as well as how much rest they got after the first interval.
2 intervals for total time:
- 21 box jump-overs (20/24 inches)
- 15-calorie row
- 9 burpee box jump-overs
- 21 box jump-overs
- 15-calorie row
- 9 burpee box jump-overs (36/48 inches)
Rest until 6-minute mark, then:
- 9 burpee box jump-overs
- 15-calorie row
- 21 box jump-overs
- 9 burpee box jump-overs
- 15-calorie row
- 21 box jump-overs
Time cap: 12 minutes
After winning the penultimate workout of day three, Emma Lawson increased her lead over other women on the overall leaderboard. She completed the first interval in just 3:53 minutes, which meant that she had over two minutes of rest before starting the second portion of the workout. Emma completed her second portion of the workout in the same amount of time as her first, crossing the finish line at 7:48 minutes.
While Emma Lawson was the only woman to break the 8-minute barrier, Emma Cary came very close with a time of 8:01. Still, she finished in a comfortable second place, being over 10 seconds faster than Arielle Loewen.
- Emma Lawson — 07:48.64
- Emma Cary — 08:01.67
- Arielle Loewen — 08:11.96
- Gabriela Migala — 08:17.58
- Emma Tall — 08:19.68
- Jamie Simmonds — 08:29.88
- Annie Thorisdottir — 08:29.89
- Laura Horvath — 08:32.50
- Katrin Tanja Davidsdottir — 08:35.32
- Danielle Brandon — 08:37.85
Considering how off-shape he looked in some previous events, Patrick Vellner’s win in the Intervals workout came as a surprise. However, he utilized his experience to the fullest and dominated the field for his first event win at the 2023 CrossFit Games. He built up a massive lead over everyone and even strolled across the finish line without rushing one bit.
Jonne Koski also displayed a great performance, jumping over the boxes with ease and burning the target calories on the rower very efficiently. So, he finished in second place, 24 seconds behind Vellner. Bayley Martin finished another three seconds later to place third.
Roman Khrennikov made two major mistakes in this event which set him back significantly. So, he ended up in 20th place, allowing his rivals to reduce his overall lead.
- Patrick Vellner — 07:21.36
- Jonne Koski — 07:45.38
- Bayley Martin — 07:50.05
- Bjorgvin Karl Gudmundsson — 07:53.52
- Dallin Pepper — 07:55.53
- Lazar Đukić — 07:56.38
- Jeffrey Adler — 07:57.16
- Samuel Kwant — 08:01.95
- Henrik Haapalainen — 08:01.98
- Jay Crouch — 08:03.51
The final workout of the day was once again very simple, but also unpredictable due to the fact that there were so many strength athletes on the roster. To complete this event, each athlete had to find their one rep max in both Olympic Weightlifting events. Thus, their heaviest Snatch and Clean & Jerk were added up, with the heaviest total receiving the most points.
- 1-rep-max snatch
- 1-rep-max clean and jerk
Laura Horvath is known to be more of a strength-based athlete, but it was still unexpected to see her Clean & Jerk 265 pounds, while also locking out a 205-pound Snatch. Obviously, no one was able to do as much as her, so she closed out day one with 100 points in the final event.
The battle for second place was fierce, as multiple women looked around the field and tried to Total just one pound more than their rivals. So, second place went to Christine Kolenbrander with 447 pounds, while Karin Freyove took third with 446 pounds.
- Laura Horvath — 470 pounds
- Christine Kolenbrander — 447 pounds
- Karin Freyova — 446 pounds
- Amanda Barnhart — 444 pounds
- Gabriela Migala — 436 pounds
- Olivia Kerstetter — 434 pounds
- Emma Lawson — 433 pounds
- Emma Cary — 428 pounds
- Kelly Baker — 427 pounds
- Paige Powers — 426 pounds
At 21-years-old, Jack Farlow proved that he is the future of CrossFit by claiming the win in the Olympic Total workout. He totaled 701 pounds, which was the sum of a 396-pound Clean & Jerk and a 305-pound Snatch.
Bronislaw Olenkowicz from Poland took second place with a Total of 680 pounds. He and Jack were miles above everyone else, as third place went to Nick Mathew with a Total of 644 pounds.
- Jack Farlow — 701 pounds
- Bronislaw Olenkowicz — 680 pounds
- Nick Mathew — 644 pounds
- Jeffrey Adler — 642 pounds
- Moritz Fiebig — 642 pounds
- Fabian Beneito — 637 pounds
- Spencer Panchik — 635 pounds
- Brent Fikowski — 629 pounds
- Dallin Pepper — 629 pounds
- Chandler Smith — 628 pounds
Day Three Teams Workout Recap
Run Lift Relay
CrossFit has introduced a very interesting concept for the first two workouts of day three. So, both “Run Lift Relay” and “Lift Run Relay” started at the same time. One male and one female from each team performed the “Run Lift Relay”, while the second male and female from the same team performed the “Lift Run Relay”.
It is very important to note that these two workouts were ranked separately. So, the top team in this “Run Lift Relay” was awarded 100 points, while the top team in the “Lift Run Relay” also got 100 points.
Complete as many reps as possible in 3 minutes:
First Female / First Male
- 400-m shuttle run
- Max-reps snatches
CrossFit East Nashville PRVN had a secret weapon for this workout, and it was Tola Marakinyo. All credit for this win goes to him, as he was one of the last men to complete the 400-meter run, but then performed a mind-blowing number of snatches. While all other athletes dropped the bar after each snatch, Tola controlled it on the way down and did not lose any time having to reset like others.
Rhino CrossFit Dawgs took second place by completing 28 repetitions in total. They earned 96 points, which, added to the 177 points they had accumulated by day three, made their goal of surviving the roster cut more plausible.
CrossFit Walleye Athlete performed just one snatch less than Rhino CrossFit Dawgs and came out as the third greatest team out of all 30.
- CrossFit East Nashville PRVN — 33 reps
- Rhino CrossFit Dawgs — 28 reps
- CrossFit Walleye Athlete — 27 reps
- CrossFit Invictus — 26 reps
- CrossFit Oba — 26 reps
- No Shortcuts CrossFit —26 reps
- CrossFit Prestanda — 26 reps
- CrossFit Omnia — 25 reps
- CrossFit Oslo Navy Blue — 24 reps
- CrossFit Move Fast Lift Heavy — 24 reps
Lift Run Relay
This part of the workout was focused more on speed, as this part of the Team (One male and one female) attempted to finish 10 snatches and run 40 meters as quickly as possible. On the other hand, their teammates who performed the “Run Lift Relay” kept performing snatches until the time cap ran out, making that workout more of an endurance one.
Second Female / Second Male
- 10 snatches
- 400-m shuttle run
CrossFit Invictus decided to place their two best athletes in the “Lift Run Relay”, which earned them 100 points and kept them in the lead overall. Both members of the team were solid on the Snatch portion of the workout, but their running abilities made the biggest difference.
CrossFit Oslo Navy Blue seem like the only rivals to CrossFit Invictus overall, and they did not let them extend their lead too much on this workout, as they were the second quickest team to finish. Their time was 04:12, which was 5 seconds slower than Invictus.
CrossFit Walleye Athlete claimed third place in this portion of the workout, which is amazing considering that the other half of the team finished in third place in the workout before as well. So, they racked up just under the maximum points.
- CrossFit Invictus — 04:07.33
- CrossFit Oslo Navy Blue — 04:12.42
- CrossFit Walleye Athlete — 04:17.25
- CrossFit Franco’s Misfits — 04:17.59
- CrossFit Move Fast Lift Heavy — 04:18.74
- CrossFit Mayhem Independence — 04:20.92
- Plus66 CrossFit Army Endgame — 04:24.47
- CrossFit Milford Team Conquer — 04:24.54
- CrossFit East Nashville PRVN — 04:29.51
- TTT CrossFit Black — 04:33.80
The Teams first had to push an insanely heavy bob across the grass pitch together, before starting the remainder of the workout. Once they reached the end of the pitch, they performed 10 synchronized muscle-ups and 15 Worm C&J. They then got to push the bob for another 42 feet. This had to be repeated two more times, after which they could cross the finish line.
- Push Bob 126 feet (1,188 lb)
3 rounds of:
- 10 synchro muscle-ups
- 15 Worm clean and jerks (340 lb)
- 42-foot Bob push
CrossFit Invictus cemented their place at the top, as they earned another 100 points in the Muscle-Up Bob event. They preserved their legs the most throughout the event. So, when the time came for the final Bob (Massive sled) push, all four members of the team were capable of completing it.
CrossFit East Nashville PRVN also had a fantastic third day, as they added a second-place finish in the penultimate event. Moreover, they were the only other team apart from CrossFit Invictus that finished the entire workout in less than 14 minutes.
No Shortcuts CrossFit was delighted with the Muscle-Up Bob workout, as they finished in third-place, which marked their best placing in all three days of the 2023 CrossFit Games.
- CrossFit Invictus — 13:49.46
- CrossFit East Nashville PRVN — 13:55.82
- No Shortcuts CrossFIt — 14:30.64
- CrossFit Omnia — 14:35.35
- CrossFit Move Fast Lift Heavy — 14:47.10
- CrossFit Oslo Navy Blue — 15:07.69
- CrossFit Mayhem Independence — 15:26.86
- CrossFit Krypton — 15:42.14
- Koda CrossFit Redemption — 15:49.69
- CrossFit Franco’s Misfits — 16:00.82
B-Bells and P-Bars
The final event of the day for the Teams was all about performing motions in a synchronized fashion. Moreover, if a Team was not synchronized, their rep did not count, which caused a loss of crucial time.
- 21/15/9 reps of synchro axle deadlifts, all 4 athletes (805 lb)
- 21/21/21 reps of synchro parallel-bar dips, pair 1 then pair 2
- 21/15/9 synchro sandbag squats, pair 2 then pair 1 (125/200 lb)
The final event for the Teams on day three proved to be insanely difficult, and it saw 22 of the teams fail to complete it in the given time cap. However, out of the eight teams that did finish, one team stood out in particular, as CrossFit Oslo Navy Blue completed everything in a time of 12:32 minutes. One member who deserved the most credit was Lena Richter, since she took charge and gave commands to her team members throughout the event.
CrossFit East Nashville PRVN once again proved why they were the favorites for the 2023 CrossFit Games, as they found themselves in another high placement. They finished in a time of 13:00 minutes and placed second.
CrossFit Oba secured the third position in this event, finding themselves in a comfortable spot where no team posed a threat to overtake them. However, they also couldn’t close the gap on the top two teams.
- CrossFit Oslo Navy Blue — 12:32.33
- CrossFit East Nashville PRVN — 13:00.34
- CrossFit Oba — 13:18.53
- CrossFit Move Fast Lift Heavy — 13:27.67
- CrossFit Invictus — 14:13.89
- CrossFit Omnia — 14:17.83
- CrossFit Walleye Athlete — 15:16.62
- TTT CrossFit Black — 15:58.70
- CrossFit Mayhem Independence — CAP
- CrossFit Kilo II — CAP
The third day of the 2023 CrossFit Games saw the implementation of the second roster cut in all three divisions. Consequently, after all the workouts were concluded, the ten athletes with the lowest rankings from each division were removed from the roster and did not progress to the final day.
2023 CrossFit Games Second Cut
- Kelly Baker
- Christine Kolenbrander
- Seher Kaya
- Amanda Barnhart
- Rebecka Vitesson
- Abigail Domit
- Caroline Stanley
- Sydney Wells
- Baylee Rayl
- Alexia Williams
- Moritz Fiebig
- Samuel Cournoyer
- Fabian Beneito
- Henrik Haapalainen
- James Sprague
- Bronislaw Olenkowicz
- Jack Farlow
- Luke Parker
- David Shorunke
- Ant Haynes
- Koda CrossFit Redemption
- TTT CrossFit Black
- Einhorn CrossFit Ascend
- CrossFit PSC Invasion
- CrossFit Invictus Sea Of Green
- PFC CrossFit 3076
- CrossFit Oslo Najs
- CrossFit Invictus Unconquerable
- CrossFit CLT The Grit Haus
- CrossFit Torian Mayhem
August 6th, 2023 (Sunday)
- Teams — 9:00 A.M. to 2:55 P.M.
- Individuals — 10:00 A.M. to 4:45 P.M.
2023 CrossFit Games Coverage
- 2023 CrossFit Games Results, Recap, & Leaderboards
- 2023 CrossFit Games Final Day Results — Jeffrey Adler & Laura Horvath Win
- 2023 CrossFit Games Results — Individual & Teams Day Two
- 2023 CrossFit Games Results — Individual & Teams Day One
- How To Watch 2023 CrossFit Games
- 2023 NOBULL CrossFit Games Withdrawals
- 2023 CrossFit Games Workouts For Individuals & Teams Revealed
Watch day three here: