2023 CrossFit Games Individuals Workouts

The 2023 CrossFit Games takes place in Madison for the last year and these are the workouts that the elite individuals will have to go through in order to test themselves in the quest for the title of Fittest on Earth.

Note: this page will be updated accordingly as soon as more events are released by CrossFit Inc.

HOW TO WATCH THE 2023 CROSSFIT GAMES LIVESTREAM

The 2023 CrossFit Games is taking shape after all athletes and teams know who is going to compete for the title of Fittest on Earth.

• When: August 1-6
• Where: Madison, Wisconsin (USA)

Athletes from all age groups (teens, masters) and adaptive athletes will be joining the teams and individual athletes who received an invitation to compete in Madison this summer.

5 athletes have provided a sample with illegal substances to CrossFit after Semifinals and leading up to the 2023 CrossFit Games:

• Trent Williams – 4 year-ban
• Angelique Connoway – 4-year ban
• Alyssa Wilhelm – currently appealing
• Oihana Moya – currently appealing
• Jason Smith – currently appealing

Read More: CrossFit Introduces 2 Cutting Phases at the Games for Individuals and Teams

2023 CrossFit Games Workouts for Individuals

August 3

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

Source: Photo courtesy of CrossFit Inc

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 4

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 

Helena

3 rounds for time:

• 400-metre run
• 12 bar muscle-ups
• 21 dumbbell snatches (35/50 lb)

August 5

Cross-Country 5K

For time:

• Run 5K

Source: Courtesy of CrossFit Inc.

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

Olympic Total

For load:

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

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August 6

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)

Full List of Athletes Invited to the CrossFit Games