At the very heart of Greg Glassman’s CrossFit methodology is the concept of trackable, repeatable, and measurable tests of fitness. This why every CrossFit Open, athletes redo a past workout to see how far they’ve progressed and whether they worked on weaknesses which held them back.

The CrossFit Games is no different.

While Dave Castro doesn’t always repeat a workout wholesale, several have made their way into the CrossFit Games over the past 11 years. Here’s a brief look back at repeat workouts that have stayed (mostly) the same:

1. The CrossFit Total: 2007 and 2018.

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

2. The Ranch Trail Run: 2009 and 2016 (2007 was a 5K).

7K trail run.

3. 1 Rep Max Snatch: 2009 and 2017.

1-rep-max snatch

One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.

4. Deadlift Ladder (Same structure but weights increased): 2009 and 2016.

Similar to the 2009 deadlift ladder, where 1 rep is performed every 30 seconds through a series of 20 barbells that each increase in weight.
Men: 425-435-445-455-465-475-485-495-505-515-525-535-545-555-565-575-585-595-605-615 lb.
Women: 275-285-295-305-315-325-335-345-355-365-370-375-380-385-390-395-400-405-410-415 lb.

5. Amanda (upgraded to Amanda .45): 2010 and 2017.

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

M 135 lb.   F 95 lb.

6. Half-Marathon Row (increased to a full marathon row): 2013 and 2018.

7. CrossFit Open 17.5 with increased weights: 2017

10 rounds:
9 thrusters
35 double-unders

M 125 lb.   F 85 lb.
Time cap: 12 minutes

8. Fibonacci: 2017 and 2018.

5-8-13 reps of:
Handstand push-ups
Double kettlebell deadlifts
Then, OH lunge 89 ft.

9. Clean and Jerk Ladder: 2013 and 2015.

1-rep-max clean and jerk

Athletes will have two 20-second windows to perform a max clean and jerk, rotating through with only one athlete lifting at a time.

10. Murph: 2015 and 2016.

For time, with a 20 / 14-lb. weight vest:
1-mile run
Then, 5 rounds of:
  20 pull-ups
  40 push-ups
  60 squats
Then, 1-mile run
Time Cap: 55 Minutes

*The Obstacle Course has changed so much from 2012 to 2017 to 2018 that it’s an entirely different event each year, which is why we didn’t include it.


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