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:
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
135# 1+1 S2O
10s
Wod RX: 106 reps
1- 1+9
2- 1+7
3- 1+7
4- 1+8
5- 1+0
Finisher: 10 secs
WOD 95#
2
2
2+3
2
2
Plank hold 2 mins
48/6’3”/190
Wod Rx’d
37
33
32
31
31
Total= 164
Finisher:
HS walk practice
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
Wod RX @ 185#: 110 reps
1- 1+10
2- 1+7
3- 1+7
4- 1+7
5- 1+4
Finisher: 10 secs
*Finisher: 1 minute wall facing handstand hold.
Wod w/155#
2+3 cleans
2+2 DL
2
2+2 DL
2+2 DL
Total reps 166
25 second hand stand hold
RX+ (155#)
2
1+12
1+10
1+9
1+9
Total 130
Wall walk up, 3s
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
Wod @125
2+7
2+7
2+7
2
2
171 reps
Finisher 30 second not freestanding handstand hold and practiced freestanding with wall
coming off 10 days off –
went light and got around 2 rounds every time
—
14 sec hold
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
I’m so jealous of your old man status today.
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
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
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
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
the notes at the bottom of my post are copy and pasted from somebody else….no HS holding from this guy – lol!
Wod with 185#
1- 1+10
2- 1+8
3- 1+9
4- 1+8
5- 1+7
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)
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)
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
WOD
#50 DB + Hang Cleans
3ish rds per set
45s HS hold @2min
27s HS @4min
WOD RX
38
38
35
31
24 Yep!!
166
40 sec wall HS Hold
Activator to 95#
Wod w/85#
2+10 (40)
2+7 (37)
2+7 (37)
2+3 (33)
2+2 (32)
Total = 179
WOD w/ 155#
1) 29
2) 25
3)23
4) 18 (PC & S2O only)
5) 23
Finisher:
Free standing Handstand hold 46 seconds
Wod w 155#
109 reps
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