Crossfit games 2020

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CrossFit today announced a change to the format for the 2020 Reebok CrossFit Games that will separate the event into two stages: an online competition in athletes’ home countries from which the top five men and top five women will advance and an in-person finals in California to crown the Fittest Man and Fittest Woman on Earth.  

Get all the details on how to watch the competition here

“The 2020 Reebok CrossFit Games are a go!” said CrossFit CEO Eric Roza. “At CrossFit, we are always energized by a challenge, and hosting a worldwide sporting event in the age of COVID is no exception. We are excited to be able to deliver the CrossFit Games to our athletes, fans, and CrossFit gym members in 158 countries through a two-stage format that combines a worldwide online competition with a small in-person finals in Northern California. This innovative format will help us protect the safety of our athletes while delivering a world-class Games experience to identify the world’s fittest individuals.”

Elements of the 2020 Reebok CrossFit Games will include:

  • A roster of the 30 men and 30 women who were invited to the 2020 CrossFit Games, competing from their homes or local gyms in one of 16 different countries.
  • A first stage that will determine final placements and prize money for Games winners from 6th to 30th place.
  • Invitations for the top five men and women to compete in Northern California in the finals under strict safety protocols.
  • Determination of dates for the competition based on input from the athletes. Dates will be announced by mid-August.
  • A first stage that will take place in September, and an in-person finals for the five top men and women roughly four to five weeks later.
  • Filming and streaming of all events for fans on the CrossFit Games site, and broad promotion of the Games across mainstream and social media.
  • The highest-quality judging for every athlete, in person by an experienced member of CrossFit’s Seminar Staff.

“The world is dealing with an unprecedented crisis,” said Dave Castro, CrossFit Director of Sport. “After extensive discussions with athletes and public health officials, we decided that this format was the best way to preserve the spirit and substance of the Games and ensure athletes can compete for the title of Fittest on Earth in a safe and fair manner.”

More information about the 2020 Reebok CrossFit Games, including final dates and schedules for individual athletes’ events, will be available on

About CrossFit

CrossFit® is the world’s leading platform to improve health, happiness, and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s best-known fitness brand. CrossFit is committed to creating a welcoming and inclusive environment for everyone, and millions of people have already experienced CrossFit’s transformational benefits through workouts in more than 14,000 affiliated gyms across 158 countries. CrossFit, LLC also operates the annual CrossFit Open, through which athletes at every level compete worldwide, culminating in the CrossFit Games where top athletes compete for the title of Fittest on Earth®. To learn more, visit







As with everything else in 2020, the annual CrossFit Games looked remarkably different this year. After the CrossFit Open wrapped and national champions emerged from the CrossFit Sanctionals, the first part of a two-stage CrossFit Games final whittled down the sport's top 30 men and women into a five-athlete final for each division.

After three days of competing, Mat Fraser won his fifth-consecutive CrossFit Games title and Tia-Clair Toomey, Fraser's training partner in 2019 and 2020, also won her fourth successive Games in Aromas, California.

A weekend packed with remarkable performances from all ten athletes — including Noah Ohlsen, Justin Medeiros, Samuel Kwant, Brooke Wells, Haley Adams, Katrín Davidsdottir, and Kari Pearce — the workouts in the annual throwdown were just as noteworthy, with Games Director Dave Castro promising the elite athletes the hardest tests in CrossFit's history. From 100-yard handstand sprints to air bike, swim and slam ball intervals, some workouts from the weekend aren't suited to a conventional gym. (Continued below)

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However, that doesn't apply to them all. You can still attack some of the workouts from last weekend's multi-event competition for yourself. A word of warning: they won't be easy and you won't want to tackle them every day. But it's good to test yourself, right? Let's get into it.

CrossFit Games Workout #2: Corn Sack Sprint

For time: 320-metre hill sprint with a corn sack (W: 13kg M: 22kg)

The second event of the 2020 CrossFit Games was the 'Corn Sack Sprint', which will redline your heart rate and have your legs screaming. Athletes were instructed to grab a corn sack (a sandbag works fine) and sprint up a 320-metre hill for the fastest possible time.

Duke Loren Photography

CrossFit Games Workout #3: CrossFit Total

For total load (kg):

  • 1-rep-max back squat
  • 1-rep-max shoulder press
  • 1-rep-max deadlift

Athletes were given three attempts at each lift, with three minutes between attempts. For context, Jeffrey Adler lifted 1244lb (564kg) total, Mat Fraser lifted 1237lb (561kg) total and Noah Ohlsen lifted 1200lb (544kg) total.

CrossFit Games Workout #5: Ranch Loop

Run along 3-mile± course through varying terrain

A trail run, but not as you know it. A three-mile course of undulating and varying terrain awaited the CrossFit athletes with a sinister twist at the 'finish' line — to run the event again, in its entirety, in reverse. Castro kept this a secret until the individual athlete had crossed the finish line to ensure maximum exertion.

CrossFit Games Workout #6: Toes-to-Bar / Lunge

30-20-10 reps:

  • Toes-to-bar
  • Kettlebell lunge (yards)

The first event on day two of the five-athlete finals saw them go head-to-head on a gruelling six-part workout of toes-to-bar and kettlebell lunges. Male athletes used 32kg KBs and female athletes used 24kg KBs.

Duke Loren Photography

CrossFit Games Workout #9: Happy Star

4 rounds of:

  • 200- to 300-meter hill run
  • 5-7-9-11 reps of: burpees and thrusters

To replicate 'Happy Star' in your conventional gym, set up a treadmill at its steepest incline and sprint for 300 metres. Then perform five burpees and five thrusters. Sprint again, performing seven reps of each moves. Another sprint. Then nine reps for both exercises, then eleven after the sprint to hit four rounds total.

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CrossFit Games Workout #12: Atalanta

For time:

  • 1-Mile Run
  • 100 Hand Stand Push-Ups
  • 200 Single Leg Squats
  • 300 Pull-Ups
  • 1-Mile Run

"The final test will be the hardest. Do not miss the finale of the 2020 CrossFit Games. There will be only one heat," read the daunting caption when the 'Atalanta' event was dropped on CrossFit's Instagram account. Not dissimilar to 'Murph' — a hero WOD named after fallen Navy SEAL Lt. Michael Murphy — 'Atalanta' follows the same workout format, but with different exercises and a load more pull-up reps.

Thankfully, you can scale the workout down and still get a feel for what the athletes were grinding through.

"The movements go from the most difficult to the least difficult, but it still finishes with a technical movement in the pull-ups," explains Men's Health fitness editor Andrew Tracey. "Scale the distance and the reps. Start with an 800m run and, to keep the same format as push, lower-body and pull, scale handstand push-ups to push-ups; single-leg squats to reverse lunges and pull-ups to inverted rows. That way you've still got a push movement, a unilateral leg movement and a pull movement. Go 50-100-150 reps, halving the reps. That's 50 push-ups, 100 alternating lunges and 150 inverted rows."

"The run either side acts as a buy-in and a cash-out, which means you're going into the workout fatigued and you have a chance to empty the tank at the end. It's not technical and you're giving it everything you've got to chip the seconds away."

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2020 CrossFit Games

The 2020 CrossFit Games were the 14th CrossFit Games held on October 23–25, 2020, at the CrossFit Ranch in Aromas, California, United States.[1]Mathew Fraser and Tia-Clair Toomey were again the respective winners of this year's men and women competitions[2][3]

The COVID-19 pandemic in 2020 forced major changes to the Games season, including the postponement and relocation of the Games. The format was altered, and only 30 men and 30 women were invited to compete in an online-only first stage with the top five men and women qualifying for the final stage to compete in person. There were no teams, masters, or teens events.[4] The Games returned to live broadcast on CBS Sports after the 2019 Games when only online streaming was available.[5]

This year both Fraser and Toomey produced the most dominant performances the Games have ever seen: Fraser won 10 of the 12 events in the last stage of the competition, while Toomey won 9. They set a further series of records in their respective competitions, such as their margin of victory, the number of consecutive event wins and cumulative event wins.[6][7] This was Fraser's fifth consecutive Games title, overtaking Rich Froning's record of four, and Toomey's fourth, a new record for the women's competition.[8][9]

Format changes[edit]

The 2020 qualifying events started with the Open held in October 2019—the date had been moved forward from previous Opens which were usually held in February/March.[10] The Open was won by Patrick Vellner and Sara Sigmundsdóttir.[11] The Sanctional events began in November 2019,[12] and the events proceeded as scheduled until March 2020 when the effects of the COVID-19 pandemic caused Sanctioned events to be postponed and then canceled amidst social distancing requirements, bans on large gatherings of people, and travel restrictions for international competitors.[13][14] The Games were initially scheduled to be held from July 29 to August 2 in Madison, Wisconsin, but the Games were postponed a few times,[15] and as spectators were not allowed at many venues during the pandemic, the final stage moved to the CrossFit Ranch in Aromas where the Games were first held from 2007 to 2009. Originally 332 athletes, including 239 previously invited national champions,[16] would have participated in the Games, but due to the pandemic, only the top 20 men and women from the Open and 10 Sanctional champions from Sanction events that took place were invited.[17][18] The pandemic also necessitated major changes to the format and a reduction in scale, including the removal of the teams, masters, and teens events. [19][20]

The Games were split into two stages. In the first stage held from September 18–19, 60 invited athletes (30 men and 30 women) from around the world competed online in their own homes or in local gyms. Rankings for the athletes were determined at the end of the first stage; those placed number 6 to number 20 received prize money,[21] while the top five men and women proceeded to the second stage for the final events in Aromas to compete in person.[22][23] Due to the smaller number of competitors, most events did not have a time cap, but a "full effort" rule was introduced where athletes would receive zero points if they were judged to be not giving their full effort.[24] Scores from the first stage were not carried over to the second stage,[25] and the scoring system in the second stage was also changed due to fewer competitors, with 100 points awarded to the winner of an event, and 75, 55, 35, 15/0 for the second to fifth placings.[26]

Stage 1[edit]

There were two stages in the 2020 CrossFit Games consisting of only the individual events. In the first stage, seven events were held over two days in September where 30 men and 30 women competed from their own gyms or local CrossFit affiliates to determine the five men and women who would compete in the second stage of the finals. Each athlete was judged by a member of CrossFit's seminar staff, and their performances were recorded and sent online to the CrossFit headquarters.[27][28] Four events were held on the first day (September 18),[29][30] three the next (September 19).[31] The seven events were:[32]

  • Friendly Fran – 21 thrusters, 21 chest-to-bar pull-ups (Women 85lb / Men 115lb)
  • 1RM Front Squat – one-rep max front squat in 20 minutes
  • Damn Diane – 15 deadlifts, 15 strict deficit handstandpush-ups (Women 205lb, 2" deficit / Men 315lb, 3.5" deficit)
  • 1,000-m row
  • Nasty Nancy – 5 rounds of 500m run, 15 overhead squats, 15 bar-facing burpees (Women 125lb / Men 185lb)
  • Handstand Hold – hold for as long as possible, can make as many attempts as desired within a 20-minute window
  • Awful Annie – 50 reps of double unders with a heavy rope, 50 GHD sit ups, 5 cleans (Women 185lb / Men 275lb), followed by 40 double unders and sits ups and four cleans, then 30 and three, 20 and two, and 10 and one.

Mat Fraser won four of the seven events, while Tia-Clair Toomey won the first three events in a row.[33] Toomey also won the last event; Kara Saunders was initially announced the winner,[34] but the error was later corrected.[35] The ten finalists were Fraser, Noah Ohlsen, Justin Medeiros, Samuel Kwant, and Jeffrey Adler for the men, and Toomey, Brooke Wells, Haley Adams, Katrín Davíðsdóttir, and Kari Pearce for the women.[36] Justin Medeiros, who at 21 was the youngest competitor in the men's field, was named Rookie of the Year.[37]

Stage 2[edit]

The ten athletes competed in 12 events over three days (October 23–25) at the CrossFit Ranch, but some events held at the Morgan Hill Aquatics Center and Morgan Hill Sports Complex. Scoring was reset in the second stage, with greater differences in points won for individual rankings from first to fifth.[26]

Friday, October 23, 2020[edit]

The first two events were held at the CrossFit Ranch, the next two at Morgan Hill Outdoor Sports Center, before returning to CrossFit Ranch for the final event.

  • Event 1: 2007 Reload – 1500-meter row, then five rounds of 10 bar muscle-ups and 7 shoulder-to-overheads (Women 145 / Men 235 lb.) This event is a modification of the first event of the 2007 CrossFit Games.
  • Event 2: Corn Sack Sprint – a 320-meter hill sprint with a corn sack (Women 30 lb. / Men 50 lb.)
  • Event 3: CrossFit Total – 1-rep-max back squat, 1-rep-max shoulder press, a 1-rep-max deadlift
  • Event 4: Handstand Sprint – 100-yard sprint on hands
  • Event 5: Ranch Loop – 3-mile loop. An unexpected twist was added and athletes had to run back to finish [38]

Saturday, October 24, 2020[edit]

First three events held at Morgan Hill Sports Complex, last event at CrossFit Ranch

  • Event 6: Toes-to-Bar/Lunge – 30-20-10 rep scheme of toes-to-bars and kettlebelllunges
  • Event 7: Snatch Speed Triple – weightlifting speed ladders (Women 145 to 185 lb. / Men 225 to 285 lb.)
  • Event 8: Bike Repeater – 10 rounds of a 440-meter bike sprint and 1 legless rope climb
  • Event 9: Happy Star – Four rounds of hill loops, burpees and thrusters. The run course changed and the reps and weight increased in each round.[39]

Sunday, October 25, 2020[edit]

First two events held at Morgan Hill Aquatics Center and Morgan Hill Sports Complex

  • Event 10: Swim 'N' Stuff – 4 rounds of (women 10/men 15) calories on Air Bike, 50-meter swim, 10 GHD sit-ups, and 10 ball slams (Women 40 / Men 60 lb.).
  • Event 11: Sprint Sled Sprint – a 100-yard sled push between two 100-yard sprints
  • Event 12: Atalanta – 1-mile run, 100 handstand push-ups, 200 single-leg squats, 300 pull-ups, and another 1-mile run, all while wearing a weight vest (Woman 14 / Men 20 lb.).[40][41]

Fraser won ten of the twelve events, while Toomey won nine. Fraser won with the biggest margin in history (545 points); his points total of 1,150 was nearly doubled that of that the runner-up Samuel Kwant (605).[2] Fraser was only beaten to second place by Kwant in Swim 'N' Stuff,[42] and Jeffrey Adler in CrossFit Total.[43] In the women's competition, all events were won by Toomey apart from Katrín Davíðsdóttir winning on Ranch Loop, Brooke Wells on Handstand Sprint, and Kari Pearce on Atalanta. Toomey margin of victory of 360 was also a record for the women's competition.[44][45]

Fraser's fifth win in the CrossFit Games overtook Froning's record of four, while Toomey's fourth win set a record for the women.[46] Both Fraser and Toomey also set a series of further records, such as the most number of event wins in a Games (14 for Fraser including stage 1, 13 for Toomey), most number of cumulative event wins (29 for Fraser, 24 for Toomey), and most consecutive event wins in a single Games (6 for both).[6][45]

Podium finishers[edit]


  1. ^"Schedule of Events and How to Watch the 2020 CrossFit Games". Morning Chalk Up. October 13, 2020.
  2. ^ abMestel, Spenser (October 26, 2020). "Mat Fraser Wins the 2020 CrossFit Games for Fifth-Straight Victory". Men's Health.
  3. ^Wiese, Kay; Genetin-Pilawa, Joe (October 25, 2020). "Mat Fraser and Tia-Clair Toomey Dominate 2020 Games in Historic Fashion". Morning Chalk Up.
  4. ^"Who Is Competing at the 2020 CrossFit Games". CrossFit Games. September 10, 2020.
  5. ^Wiese, Kay (November 1, 2020). "CrossFit Games' Return to Live TV Brings 400,000 Additional Viewers".
  6. ^ abMarquez, Tommy (November 1, 2020). "Among the All-Time Greats, Where Mat Fraser and Tia-Clair Toomey Measure Up". Morning Chalk Up.
  7. ^Wiese, Kay; Genetin-Pilawa, Joe (October 25, 2020). "The most event wins of any athlete, with 29 event wins in his career". Morning Chalk Up.
  8. ^Clark, Patrick (October 25, 2020). "2020 Reebok CrossFit Games Final Payouts". Morning Chalk Up.
  9. ^Wiese, Kay; Genetin-Pilawa, Joe (October 25, 2020). "The most event wins of any athlete, with 29 event wins in his career". Morning Chalk Up.
  10. ^"2020 CrossFit Open Registration Numbers Down From Last Year". Fitness Volt. October 15, 2019.
  11. ^Kyllmann, Caro (January 8, 2020). "Official 2020 CrossFit Open Results – Final Review and Adjustments". BoxRox.
  12. ^"The Definitive Guide to Qualifying for 2019-2020 Season Sanctionals". Morning Chalk Up. September 11, 2019.
  13. ^Marquez, Tommy (March 12, 2020). "Coronavirus Wave Spreads Through CrossFit Sanctionals Season". Morning Chalk Up.
  14. ^Genetin-Pilawa, Joe (May 4, 2020). "Down Under CrossFit Championship Canceled, Tally Hits Eight". Morning Chalk Up.
  15. ^Clark, Patrick (June 25, 2020). "2020 CrossFit Games Delayed Again, Earliest Start Date Now September 14". Morning Chalk Up.
  16. ^Blennerhassett, Patrick (January 8, 2020). "2020 CrossFit Games' 239 national champions announced – Hong Kong's Ant Haynes and Shanghai's Chen Aichan to represent China". South China Morning Post.
  17. ^Shiffer, Emily (May 11, 2020). "CrossFit Announces Major Changes for the 2020 Games". Men's Health.
  18. ^Marquez, Tommy (May 9, 2020). "These Individuals Will Receive Invitations To The 2020 CrossFit Games". Morning Chalk Up.
  19. ^Kyllmann, Caro (April 17, 2020). "CrossFit Games to Move to Original Aromas Ranch, Will Not Be Public Event". BOXROX.
  20. ^Blennerhassett, PatrickA (April 17, 2020). "Coronavirus forces CrossFit Games 2020 behind closed doors to avoid cancellation; competition moves to California". South China Morning Post.
  21. ^"2020 CrossFit Games Stage One Payouts". Morning Chalk Up. September 19, 2020.
  22. ^Ellis, Philip (August 13, 2020). "Here's Everything We Know About What the 2020 CrossFit Games Will Look Like". Men's Health.
  23. ^LoFranco, Justin (October 22, 2020). "CrossFit Games 2020: How to watch, schedule, explainer on competitors". CBS Sports.
  24. ^Blechman, Phil (October 22, 2020). "2020 CrossFit Games Finals: No Time Caps And New 'Full Effort' Rule". Bar Bend.
  25. ^Blechman, Phil (October 25, 2020). "The 2020 Reebok CrossFit Games Finals Events Have Been Revealed". Bar Bend.
  26. ^ ab"2020 CrossFit Games Scoring Table". Morning Chalk Up. September 18, 2020.
  27. ^Blechman, Phil (September 11, 2020). "How To Watch The 2020 Reebok CrossFit Games Stage One". BarBend.
  28. ^Kyllmann, Caro (September 17, 2020). "2020 CrossFit Games First 6 Events Announced". BoxRox.
  29. ^Clark, Patrick (September 18, 2020). "2020 CrossFit Games Online Stage: Event 1 and 2 Recap". Morning Chalk Up.
  30. ^Clark, Patrick (September 18, 2020). "2020 CrossFit Games Online Stage: Event 3 and 4 Recap". Morning Chalk Up.
  31. ^Gutman, Andrew (October 25, 2020). "2020 CrossFit Games Results And Leaderboard". BarBend.
  32. ^Agnew, Mark (September 17, 2020). "CrossFit Games 2020 workouts: awful Annie, friendly Fran, nasty Nancy and a one-rep max front squat". South China Morning Post.
  33. ^"2020 CrossFit Games Event Winners, Stage 1". CrossFit.
  34. ^Agnew, Mark (September 20, 2020). "CrossFit Games 2020: Kara Saunders' win in event seven is not enough to secure California final place". South China Morning Post.
  35. ^Gutman, Andrew (September 22, 2020). "Tia-Clair Toomey, Mat Fraser Win Awful Annie". BarBend.
  36. ^Gutman, Andrew (October 13, 2020). "What You Need To Know About The 2020 CrossFit Games Finalists". Bar Bend.
  37. ^Peyton, Nicole (October 25, 2020). "Justin Medeiros: Rookie Debut". CrossFit.
  38. ^Peyton, Nicole. "2020 CrossFit Games Finals: Day 1". CrossFit Games.
  39. ^Peyton, Nicole. "2020 CrossFit Games Finals: Day 2". CrossFit Games.
  40. ^Peyton, Nicole. "2020 CrossFit Games Finals: Day 3". CrossFit Games.
  41. ^Agnew, Mark (October 21, 2020). "CrossFit Games 2020 workouts: Atalanta announced with weighted vests, runs and pull ups". South China Morning Post.
  42. ^Danger, Jessica (October 26, 2020). "For CrossFit Games Finalist Samuel Kwant, Fitness Is A Family Affair". Bar Bend.
  43. ^Gutman, Andrew (October 26, 2020). "Jeffrey Adler Beats Mat Fraser In Event 3 Of The 2020 CrossFit Games". Bar Bend.
  44. ^Blechman, Phil (October 25, 2020). "Kari Pearce Crushes Final 2020 Games Event, Atalanta". Bar Bend.
  45. ^ ab"Mat Fraser & Tia-Clair Toomey Win 2020 Reebok CrossFit Games With Record-Breaking Performances In Toughest Test Ever". PR Newswire.
  46. ^Blechman, Phil (October 25, 2020). "A League Of Their Own — Mat Fraser, Tia-Clair Toomey Win 2020 CrossFit Games". BarBend.
  47. ^"Leaderboard > 2020 > Men". CrossFit Games.
  48. ^"Leaderboard > 2020 > Women". CrossFit Games.

External links[edit]

Happy Star - 2020 CrossFit Games

2020 CrossFit Games – What You Need to Know

The 2020 CrossFit Games are scheduled to kick off on Friday September 18 and run for two days. Sixty athletes will compete from their local affiliates or garage gyms across 15 countries around the world.

The 2020 Reebok CrossFit Games will separate the event into two stages: an online competition in athletes’ home countries from which the top five men and top five women will advance and an in-person finals in California to crown the Fittest Man and Fittest Woman on Earth.


The 60 competing athletes from Stage 1 are comprised of the top 20 women and top 20 men from the Open leaderboard along with the 10 women’s and 10 men’s qualifiers from Sanctionals.

They will all compete in a virtual competition beginning Friday, Sept. 18.

2020 CrossFit Games Line-Up – Who Is Competing?

There are four three-hour windows in which athletes will be able to compete starting from Friday morning, September 18, and finishing on Saturday September 19 at 3PM PT.

These time blocks in which athletes are allowed to compete are set in each athlete’s time zone. Live shows with results and highlights are scheduled at the very end of each of the competing windows.

The scores of each athlete won’t be published until the end of each time block, when all athletes are done competing, to prevent unfair advantages.

Every athlete will be judged in person by an experienced member of CrossFit’s Seminar Staff and can only perform each workout once.

Event videos recorded by all 60 athletes will be posted shortly after each workout window closes.

All events, as well as the number of tests, are still secret to deter the athletes from practising and strategizing for them too long in advance.

The 2020 CrossFit Games leaderboard will be updated during the times noted above.

This first stage will determine final placements and prize money for Games winners from 6th to 30th place. The top five men and women will then be invited to compete in Aromas, California, in the CrossFit Games in-person finals set for October 19-25.

More than US$500K in prize money is on the line for athletes placing in 20th through sixth place in stage one.

Follow 2020 Games Athletes on Instagram

How to watch the 2020 CrossFit Games

CrossFit will air five shows for the first stage of the 2020 CrossFit Games. There will be a preview show and four live results shows from CrossFit’s studio in California – these can be watched on starting on Thursday, September 17 at 3:30 p.m. PT/10:30 p.m. GMT.

The shows will be hosted by Niki Brazier and Sean Woodland, who will share updates and highlights as scores roll in and standings are released on the leaderboard. Guest analysts and hosts from around CrossFit’s global community will also take part in the shows.

By the end of Saturday September 19 results should be out and the top five athletes who’ll head to the CrossFit Games Finals in October will have been decided.

2020 CrossFit Games Required Equipment

Athletes are required to have the following equipment for Stage 1 of the 2020 CrossFit Games:

  • 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



Games 2020 crossfit

Sept 18

Friendly Fran

3 rounds:
21 thrusters
21 chest-to-bar pull-ups

W 85 lb.  M 115 lb.  

1RM Front Squat

Establish a 1-rep-max front squat

Damn Diane

3 rounds:
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit 
M 315 lb., 3.5-in. deficit

1,000-M Row

Row 1,000 meters

Sept 19

Nasty Nancy

5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb.  M 185 lb. 

Handstand Hold

Max freestanding handstand hold

Awful Annie

For time:
GHD sit-up

W 185 lb.  M 275 lb. 

Field cut to top five women and top five men after this event.



Oct 23

2007 Reload

For time:

1,500-meter row

Then, 5 rounds of:
   10 bar muscle-ups
   7 shoulder-to-overheads 

W 145 lb.  M 235 lb.

Corn Sack Sprint

For time:

320-meter hill sprint with a corn sack 

W 30 lb.   M 50 lb.

CrossFit Total

For total load:

1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Handstand Sprint

For time:

100-yard handstand walk

Ranch Loop

Run along 3-mile± course through varying terrain


Oct 24


30-20-10 reps for time:
Kettlebell lunge (yards) 

W 24-kg kettlebells 
M 32-kg kettlebells

Snatch Speed Triple

For time:

1 snatch at each bar

  W 145-150-155 lb.
  M 225-235-245 lb.

  W 160-165-170 lb.
  M 245-255-265 lb.

  W 175-180-185 lb.
  M 265-275-285 lb.

Time caps: 1 - 2 - 3 minutes

Bike Repeater

10 rounds:
440-meter bike sprint
1 legless rope climb (15 ft.) 

Happy Star

4 rounds:
200- to 300-meter hill run
5-7-9-11 reps of:

W 95-105-110-115-lb. thrusters
M 135-145-155-165-lb. thrusters

Oct 25

Swim ‘N’ Stuff

4 rounds, each for time:
Air bike calories (10 | 15)
50-meter swim
10 GHD sit-ups
10 ball slams (40 | 60 lb.)

Begin a new round every 4 minutes
*Rounds 2 and 4 performed in reverse

Sprint Sled Sprint

100-yard sprint
100-yard sled push
100-yard sprint

W 80-lb. sled
M 105-lb. sled


1-mile run
100 handstand push-ups
200 single-leg squats
300 pull-ups
1-mile run

W 14-lb. vest
M 20-lb. vest

2020 CrossFit Games Highlights


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