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Dave Castro Teases 2020 CrossFit Games Workouts

The 2020 CrossFit Games, with their adapted format, kick off on Friday in athlete’s home gyms. The competition will be split into two rounds, with the first stage taking place from September 18 to 19.

Dave Castro, CrossFit Director of Sport and the person in charge of programming each of the CrossFit Games workouts, published a tease of what athletes will face during the first stage of competition last night.

“2020 CrossFit Games start on Friday at the athletes home gyms. These are the events,” he wrote on Instagram.


The 2020 CrossFit Games workouts for Stage 1 include:

  • Friendly Fran
  • W
  • Damn Diane
  • M
  • Nasty Nancy
  • G
  • Awful Annie

How these events will be split and the details of them haven’t been released.

Potential meanings: anyone familiar with programming will understand the W, M and G to stand for W = weightlifting, M = monostructural and G = gymnastics.

Workout descriptions will be published here as they are released.



21-15-9 Reps for Time:

  • Thrusters (95/65 lb)
  • Pull-Ups


21-15-9 Reps for Time:

  • Deadlifts (225/155 lb)
  • Handstand Push-Ups


5 Rounds for Time:

  • 400 meter Run
  • 15 Overhead Squats (95/65 lb)


50-40-30-20-10 Reps for Time:

  • Double-Unders
  • Sit-Ups


CrossFit provided all 2020 CrossFit Games athletes with an equipment list, which they are required to have for this first stage of competition. The list includes the following:

  • Barbell of 35 lb. (15 kg)/45 lb. (20 kg)
  •  Standard bumper plates (18-inch diameter)
    •  Be prepared for a max lift using Olympic bumper plates
    • Event loading will be noted in lb. with the corresponding kg conversion
  • Change plates (1 lb. minimum)
  • Barbell collars
  • Pull-up bar
  • Squat rack
  • GHD machine
  • Running route with one turnaround (maximum of 300 meters out and 300 meters back)
  • Concept2 Model D rower
  • Jump rope
  • Wall for handstand push-ups

Required support equipment:

  • Body-weight scale
  • Distance wheel
  • Measuring tape
  • Gaff tape or similar marking tape
  • Gym timer

Worth noting: neither the GDH machine nor the Concept2 rower feature in the original workouts.

Stage one of the 2020 CrossFit Games starts on Friday. Coverage of it will begin on Thursday , Sept. 17, at 3:30 p.m. PT.

There are 30 men and 30 women taking part, selected as the top 20 from the worldwide Open and the 10 champions of Sanctional events this year.

2020 CrossFit Games Line-Up – Who Is Competing?

This first stage of competition will determine placing and prize money from places 6 to 30, with the top 5 athletes advancing to the in-person finals in Aromas, California, between October 19 and 25.

According to CrossFit, “Recordings of the athletes’ full workouts and additional coverage will be released throughout the weekend.”

Live shows will be published on the CrossFit Games website, the CrossFit Games Facebook, Games Instagram, and CrossFit Games YouTube accounts. These will include news, interviews, gues appearances and competition highlights.


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