CrossFit Games Age Group 2023 Semifinal Test 3A & 3B
TEST 3A:
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads
TEST 3B:
After the final 1-minute rest in Test 3A, athletes will have 5 minutes
to establish a max freestanding handstand hold.
Time cap: 5 minutes
TEST 3A VARIATIONS
Masters 35-44
Women 135 lb Men 185 lb
Teenagers 14-15
Women 85 lb Men 115 lb
TEST 3A:
5 intervals of 2 minutes of work followed by 1 minute of rest:
7 deadlifts
5 cleans
3 shoulder-to-overheads
TEST 3B:
After the final 1-minute rest in Test 3A, athletes will have 5 minutes
to establish a max freestanding handstand hold.
Time cap: 5 minutes
TEST 3A VARIATIONS
Masters 35-44
Women 135 lb Men 185 lb
Teenagers 14-15
Women 85 lb Men 115 lb
Teenagers 16-17, Masters 45-54
Women 105 lb Men 155 lb
Masters 55+
Women 95 lb Men 135 lb
47/6’3”/190
Activator completed at Wod weight
Test 3A: Rx’d (155)
1)35 reps
2)34
3)34
4)32
5)31
Total reps=166
Test 3B: Handstand against wall
:45
Wod with 85#
2 + 9
2 + 9
2 + 9
2 + 13
2 + 14
Finisher
Minutes 1, 3, 5: handstand hold against wall
Minutes 2, 4: plank hold
Mile cool down
33*
Activator completed at Wod weight
Test 3A: Rx’d (155)
1 Round + 2 or 3 Cleans on all rounds
Test 3B: Free Handstand Hold :32
WOD
Interval 1: 2 rounds @ 135#
Interval 2: 1 round @ 135#.. dropped 35#.. 7 DL
2 rounds per interval at 105# for 3, 4, and 5
135# was not for the faint of heart
Total reps 142
0:55 freestanding HS hold
WOD @105
1) 1+7+5+2 S2O
2) 1+7+5+2 S2O
3) 1+2 Cleans
Switched to 85#
4) 2
5)2
HSH: 6 sec
46/5’7″/170
WOD
As Rx’d with 155#
1: 2+3 Cleans=40 reps
2: 2+3 Cleans=40 reps
3: 2+2 Cleans=39 reps
4: 2+7 Deadlifts=37 reps
5: 2+7 Deadlifts=37 reps
Total reps=193
HS Hold= 54 seconds
Completed activator
WOD 105#
3+6, 3+4, 3+3, 3+2, 3+3
Total 243
HS hold: 8 seconds
Great job!!!!
Smoked it, Miranda 🙂
WOD with 135#
2+7
2+7
2+3
2+0
1+12
total = 164
Finisher
Handstand against wall 1 min 10 sec
Completed activator
Wod Rx’d 105#
2+9
2+8
2+8
2+7
2+9
total=190 reps
finisher plank holds and hs hold against wall
Activator completed at Wod weight
Test 3A: Rx’d (155)
117
Test 3B: Handstand against wall
:43
WOD w/age group Rx weight 135# (41 yrs old)
All push jerks which is a win for me- felt heavy today
1: 2+ 11 (4 Cleans)= 41 reps
2: 2+8 DL= 38reps
3: 2+5 DL= 35 reps
4: 2= 30 reps
5: 2+1 DL= 31 reps
Total reps= 175
HS Hold= 7 seconds (timed by Breck because I can’t tell time)
Nice job on HS hold, Shawn!
WOD Rx’d (155)
38
37
36
30
30
Total 171
HS hold against wall 50 seconds
Crushed it! Fun to see you at 12 class!
True dat….good seeing you today, Pete! Great job!
good ‘ole barbell workouts…my fav 🙂
Wod w/ 135#
1: 2+ 7DL = 37 reps
2: 2+5 DL = 35reps
3: 2+5 DL= 35 reps
4: 2 even = 30 reps
5: 2+2 DL= 32 reps
Total reps= 169
Rest 1 Min then did as many reps as possible in 5min (wall walks) – 16
fun class – thx breck!
Test 3A: Rx’d (155)
1)37 reps
2)30
3)30
4)did 18…..then quit..major LBS
5)LBS
—
Test 3B
23 seconds
Wod w/ 155#
2+7 deadlifts
2+7 deadlifts
2+7 deadlifts
2+4 deadlifts
2+5 deadlifts
Total: 180
Activator at 115 & 155
WOD
1. 155#: 1+5cleans
2. 135#: 1
3. 115#: 1+3cleans
4. 115#: 1+2cleans
5: 115#: 1
HS hold against wall: 50s
Warmed up to 105 to help Wod weight not feel as heavy. Did not succeed
2 @ 95#
2 @ 95#
2 @ 85#
2 @ 85#
2+1DL @ 85#
Total = 151
Plank holds
Wod RX
2+3 cl = 40
2+7 DL = 37
2+5 DL = 35
2+2 DL = 32
1+5 CL = 27
171
8 sec freestand in the box
WOD w/ 155#
1: 2+6 DL = 36
2: 2+3 DL = 33
3: 2 even = 30
4: 1+11 = 26
5: 2 even = 30
Total reps= 155
High plank hold – 1 min
WOD @ 115 – 123 reps
Nope. 10+3 = 153.
Test 3A:
1) 29 reps @ 155#
2) 26 reps @ 155#
3) 25 reps @ 155#
4) 22 reps @ 145#
5) 16 reps (HC & S2O only) @ 145#
Test 3B:
Free standing handstand
46 seconds
Test 3A as Rx’d (185)
2 rounds
2 rounds
1 round
1+8
1+7
Total reps: 120
3B
4 second free standing HS
Test A: 136
Test B: 1:07
No buneo
WOD w/ 185
1 round per 2 min AMRAP
– 75 total reps
Test 3A: 135#
1)35 reps
2)35
3)35
4)35
5)35
Total reps=175
Test 3B: Handstand against wall
:29
Used activator time to warm up the complex to WOD weight
WOD Rx @135#
1. 2 + 2 cleans
2. 1 + 5 cleans
3. 1 + 5 cleans
4. 1 + 2 cleans
5. 1 + 3 cleans
Total reps: 135
6 seconds on the handstand hold LOL
Abs
Correction, math is hard…142 reps
I’ll have Chrissy check my math from now on. *face palm*
Wod w 135#
128 reps –
HEAVILY underestimated this one. Kevin tried to warn me, but I didnt listen