2023 CrossFit Games Workouts For Individuals & Teams Revealed

The 2023 CrossFit Games are nearly here, as the competition took place from August 1-6, in Madison, Wisconsin. So, this six-day competition featured some of the most difficult workouts, carefully designed to test the strength, speed, endurance, and every other aspect of physical readiness of all competitors. The Games consisted of 12 workouts in total for the individuals and 11 for the teams.

The workouts featured in the 2023 CrossFit Games will feature combinations from multiple sports, including gymnastics, athletics, swimming, and much more. Still, CrossFit often introduces brand new movements that are unique to the sport, which will very likely be the case this year as well..

Related: Dave Castro Takes Over as Leader of CrossFit Sport Team Following Justin Bergh’s Departure

2023 CrossFit Games Workouts

It is important to note that many workouts have not been revealed yet. However, we will update this article with every new workout that is revealed. Some workouts have already been revealed, but a few still remain.

Benchmark Workout — Helen

As per CrossFit Games’ Instagram page, all divisions (individuals, Teams, Age Groups, & Adaptive) will perform a variation of the Helen workout.

Three rounds for time:

• Run 400 meters
• 21 Kettlebell Swings
• 12 Pull-Ups

Individual Division

August 03, 2023 (Thursday)

Ride

• Complete as many laps as possible in 40 minutes on a Trek Bikes Marlin 8 mountain bike.

Pig Chipper

For time:

• 10 Pig flips
• 25 chest-to-bar pull-ups
• 50 toes-to-bars
• 100 wall-ball shots
• 50 toes-to-bars
• 25 chest-to-bar pull-ups
• 10 Pig flips

Inverted Medley

For time:

• 30-foot unbroken handstand walk over the ramp
• 8 free-standing handstand push-ups
• Unbroken obstacle steps to a 180° pirouette
• 16 pull-overs
• Unbroken obstacle steps to a 360° pirouette
• 8 free-standing handstand push-ups
• 30-foot unbroken handstand walk over the ramp

August 04, 2023 (Friday)

The Alpaca Redux

For time:

• 126-foot sled push, starting with all six kettlebells

Then 3 rounds for time:

• 2 legless rope climbs
• 12 kettlebell clean and jerks
• 42-foot sled push, starting with two kettlebells*

*add two kettlebells to the sled after each round

Ski-Bag

For time:

• 30-calorie SkiErg
• 30 sandbag squats
• 20-calorie SkiErg
• 20 sandbag squats

August 05, 2023 (Saturday)

Cross-Country 5K

For time:

• Run 5K

Olympic Total

For load:

• 1-rep-max snatch
• 1-rep-max clean and jerk

Intervals

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

August 06, 2023 (Sunday)

Muscle-up Logs

• 5 rounds for time:
• 7 muscle-ups
• 1 sandbag over 3 logs

(Rounds 1-4 = (100/150 lb), Round 5 = (125/200 lb)

Parallel-bar Pull

8 rounds for time:

• Down-and-back P-bar traverse
• 30 heavy-rope double-unders
• 1 section hand-over-hand sled pull

Echo Thruster Final

For time:

21-18-15

• Echo Bike calories
• Thrusters (85/115 lb) (95/135 lb) (105/155 lb)
• Then, 66-foot overhead walking lunge (105/155 lb)

Teams Division

August 03, 2023 (Thursday)

2-2-2-2 Redux

For time in M/F pairs:

• Accumulate 175 overhead squats

Starting every 2 minutes:

• 12/9-calorie SkiErg each (M/F)
• 1 seated legless rope climb each (M/F)
• Max-reps synchro overhead squats

When 2 minutes are up, the first pair stops working and returns while the second pair begins working.

Each pair will have 4 intervals to work (8 total intervals).

Ride Relay

With two bikes per team, max laps in one hour.

August 04, 2023 (Friday)

Olympic Total 

For load:

• 1-rep-max snatch
• 1-rep-max clean and jerk

Cross-Country 5K 

For time:

• Run 5K as a team.

August 05, 2023 (Saturday)

Run Lift Relay

Complete as many reps as possible in 3 minutes:

F1/M1

• 400-m shuttle run
• Max-reps snatches

Lift Run Relay

For time:

F2/M2

• 10 snatches
• 400-m shuttle run

Muscle-up Bob

For time:

• Push Bob 126 feet (1,188 lb)

Then,

• 3 rounds of:
• 10 synchro muscle-ups
• 15 Worm clean and jerks (340 lb)
• 42-foot Bob push

B-Bells and P-Bars

For 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)

August 06, 2023 (Sunday)

Bob’s A Drag

4 rounds for time of:

• 500-meter run
• Jerry carry
• Log traverse
• 42-foot synchro Bob pull (66-foot pull on the final round)

Handstand Worm

• 192-foot handstand walk each

Then,

• 10 Worm thrusters
• 24-foot Worm walking lunge
• 10 Worm thrusters
• 24-foot Worm walking lunge
• 10 Worm thrusters
• 24-foot Worm walking lunge
• 10 Worm thrusters
• 24-foot Worm walking lunge
• 10 Worm thrusters

Related: Ricky Garard Out of the 2023 CrossFit Season Following Shoulder Injury

Although the 2023 CrossFit Games lasted for six days, the first two days are reserved solely for the Age Group & Adaptive divisions. So, the Individual and Teams divisions competed for four day, from August 3rd until August 6th.

Justin Medeiros was coming back in the hopes of claiming his third consecutive title of Fittest Man On Earth, but was not successful. However, the title in the women’s division was up for grabs, as Tia-Clair Toomey, Mal O’Brien, Brooke Wells, Kara Saunders, and more did not compete.

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