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 July 8, 2024.
TEST 3A VARIATIONS
Masters 35-44
Women 135 lb Men 185 lb
Teenagers 14-15
Women 85 lb Men 115 lb
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
Women 105 lb Men 155 lb
Masters 55+
Women 95 lb Men 135 lb
Strength up to 135#
Wod w 105#
1) 3 + 2
2) 3
3) 3 + 2
4) 3 + 2
5) 3 + 3
Total reps 234
Singles on cleans
HS hold
Couldn’t stay in the square
:25, then :26
2024: Wod w 135# and :44 hs hold
WOD 155#
1+16
1+11
1+11
1+10
1+10
HS hold against wall 1:30
Wod. 155#
25
24
23
22
— skipped, my back was done!
—
3 attempts:
8s – 10s – 14s
Activator: 95/105
Wod w/105# (back)
3
3
3
2+10
2+10
Total reps=215
:50 hs hold against wall
WOD
As Rx’d with 155#
1: 2+7 (37 reps)
2: 2+7 (37 reps)
3: 2+7 (37 reps)
4: 2+7 (37 reps)
5: 2+5 (35 reps)
Total reps=183
Handstand hold in 4×4 square=0:47
Activator up to 155#
WOD @ 135#
1. 2 rounds
2. 2 rounds
3. 1 + 12
4. 1 + 11
5. 2 rounds
Activator up to 120#
WOD w/105#
1: 2 + 7
2: 2 + 7
3: 2 + 1
4: 2 + 4
5: 2 + 6
Handstand hold on wall, 50 secs!
Thanks Trevor for the core activation help!
WOD
As Rx’d with 185#
1+10
1+10
1+8
1+7
1+8
WOD
As Rx’d with 155#
1: 2+3 (33 reps)
2: 1+13 (28 reps)
3: 1+13 (28 reps)
4: 2 (30 reps)
5: 2 (30 reps)
Total reps=149
Handstand hold in 4×4 square
16 / 21 / 19 / 28