Monday, July 8, 2024

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
 
Compare to June 14, 2023.
 

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

29 thoughts on “Monday, July 8, 2024”

  1. WOD RX 155#

    52 years & 152 lbs. (this is for you, Alec)

    24/24/25/23/24

    Total 120

    Free standing hand stand hold
    1 round @ 10 seconds (felt like 30)
    1 round @ 7 seconds

  2. Today 105#
    Goal was start and finish with two rounds. Completed
    1 minute HSH (came down at beeper, could’ve gone a little longer but that was good)
    Quite impressed with Miranda’s score last year!!!!

    2023
    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

  3. Wod @125
    2+7
    2+7
    2+7
    2
    2
    171 reps
    Finisher 30 second not freestanding handstand hold and practiced freestanding with wall

  4. Wod Rx’d (155# . . .for the first time, being old as hell paid off)
    1. 46
    2. 40
    3. 39
    4. 39
    5. 37
    Total= 201

  5. Wod RX 105#
    2+9
    2+9
    2+7
    2+7
    2+3
    =184
    Finisher plank hold and hs hold against wall

    2023:
    Wod Rx’d 105#
    2+9
    2+8
    2+8
    2+7
    2+9
    total=190 reps

  6. WOD
    *Goal was one round per interval alternate loads
    1) 1 round 125#
    2) 1 round 130#
    3) 1 round 125#
    4) 1 round 130#
    5) 1 round 125#

    Handstand Hold:
    12 sec; 20 sec; 16 sec

  7. WOD w/age group Rx weight 135# (42 yrs old)
    1. 2+ 11 (41)
    2. 2+7 (37)
    3. 2+5 (35)
    4. 1 + 13 (28)
    5. 1+ 13 (28)
    Total reps= 169
    Hs Hold: 9 seconds

    2023: 135# Total reps= 175
    2023: HS Hold= 7 seconds

  8. WOD
    1. 2+ 4 (135#)
    2. 2 (135#)
    3. 1 + 11 (135#)
    4. 2 (125#)
    5. 2 (125#)
    Total reps= 150
    Finisher: 2 separate 1min Plank Holds

    fun class – thx breck!

    2023: 135# Total reps= 175
    2023: HS Hold= 7 seconds

    1. the notes at the bottom of my post are copy and pasted from somebody else….no HS holding from this guy – lol!

  9. WOD
    With 75#
    7 Deadlifts
    5 Muscle Cleans
    3 Strict Press

    1: 3+7 Deadlifts=52 Reps
    2: 4 Rounds=60 Reps
    3: 4 Rounds=60 Reps
    4: 4+2 Deadlifts=62
    Total reps=234

    Freestanding Handstand Hold=60 seconds (didn’t stay in the 4×4 box)

  10. WOD w/75# first rd, dropped to 65# 2-4 rds
    1. 2+ 6 (36)
    2. 2+7 (37)
    3. 2+7 (37)
    4. 2+7 (37)
    5. 2+7 (37)
    Total reps= 184
    Hs Hold: 1 min 10seconds (against pullup rig pole)

  11. Wod rx w 135#
    1 + 13
    1 + 13
    1 + 11
    1 + 11
    1 + 11
    Cleans were all singles, last clean into the 3 push jerks
    Compare to(pregnant last year)

    Free Handstand hold 44 seconds
    Then tried in the square lasted 30 seconds

    Finisher of front squats 5×5@135, 2×4@145, 3@155
    6 mile run

  12. WOD w/ 155#
    1) 29
    2) 25
    3)23
    4) 18 (PC & S2O only)
    5) 23

    Finisher:
    Free standing Handstand hold 46 seconds

  13. WOD: @ 155#
    1. 2 (30)
    2. 2+2 (32)
    3. 2+2 (32)
    4. 2+2 (32)
    5. 2 (30)
    156 total

    1 min plank hold

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