Watch: Team Events – Day 1, Part 2 | 2021 NOBULL CrossFit Games
For time:
Ages 16-17, 35-39, 40-44, 45-49
4.5-mile run (6 laps)
Ages 50-54, 55-59, 14-15
3.75-mile run (5 laps)
Ages 60-64, 65+
3-mile run (4 laps)
Time cap: 40 min.
Ages 16-17, 35-39, 40-44, 45-49
5 rounds for time:
1 legless rope climb (20 ft.)
5 deadlifts (345 lb./215 lb.)
Ages 14-15
5 rounds for time:
1 legless rope climb (20 ft.)
5 deadlifts (255 lb./175 lb.)
Ages 50-54, 55-59
5 rounds for time:
1 rope climb (20 ft.)
5 Deadlifts (315 lb./195 lb.)
Ages 60-64 and 65+
4 rounds for time:
1 rope climb (20 ft.)
5 deadlifts (255 lb./175 lb.)
Time Cap: 6 minutes
Men Adaptive
Women Adaptive
Men 60-64
Men 65+
Boys 14-15
Women 60-64
Women 65+
Girls 14-15
Men 50-54
Men 55-59
Women 50-54
Women 55-59
Boys 16-17
Men 35-39
Men 40-44
Men 45-49
Girls 16-17
Women 35-39
Women 40-44
Women 45-49
Heavy Snatch
Men Adaptive
Women Adaptive
Men 60-54
Men 65+
Women 60-64
Women 65+
Men 50-54
Men 55-59
Boys 14-15
Women 50-54
Women 55-59
Girls 14-15
Boys 16-17
Men 35-39
Men 40-44
Men 45-49
Girls 16-17
Women 35-39
Women 40-44
Women 45-49
Upper Extremity
84/68-cal. bike erg
42 GHD sit-ups
42 single dumbbell squats (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges (50/35 lb.)
42 single dumbbell push presses (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges
Time cap: 16 min.
*Athletes must use the same arm for overhead walking lunges and dumbbell push presses throughout the workout.
Lower Extremity
63/50-cal. bike erg
21 toes-to-bar
21 dumbbell squats (50/35 lb.)
84-ft. handstand walk
21 sandbag squats (100/70 lb.)
84-ft. handstand walk
Time cap: 16 min.
Neuromuscular
63/50-cal. bike erg
21 toes-to-bars
21 dumbbell squats (35/20 lb.)
84-ft. bear crawl
21 sandbag squats (100/70 lb.)
84-ft. bear crawl
Time cap: 16 min.
Ages 16-17, 35-39, 40-44, 45-49
For time:
84/68-cal. bike erg
42 medicine-ball GHD sit-ups (20/14 lb., women to 6-in. riser)
42 dumbbell squats (50/35 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)
42 sandbag squats (150/100 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)
Ages 50-54, 55-59, 14-15
For time:
84/68-cal. bike erg
42 GHD sit-ups (women to 6-in. riser)
42 dumbbell squats (35/20 lb.)
84-ft. handstand walk
42 sandbag squats (100/70 lb.)
84-ft. handstand walk
Ages 60-64, 65+
For time:
84/68-cal. bike erg
42 GHD sit-ups (men to 6-in. riser, women to 12-in. riser)
30 dumbbell squats (35/20 lb.)
84-ft. double dumbbell overhead walk
30 sandbag squats (100/70 lb.)
84-ft. sandbag carry
1 mile swim w/ fins
3 mile kayak paddle
All Adaptive Divisions
300-m swim
Ages 16-17, 35-39, 40-44, 45-49
500-meter swim
Ages 14-15, 50-54, 55-59, 60-64, 65+
300-meter swim
For time:
126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips
126-ft. sled drag
Time cap: 12 min.
550-yard sprint
More details TBD.
For time:
30/24-cal. row
15 clean and jerks (155/105 lb.)
Sled push
TBD
Men
Women
For time:
15 bar muscle-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups
30/24-cal. ski erg
100 double-unders
Boys/Girls 16-17
Men/Women 40-44
Men/Women 35-39
Upper Extremity
30 burpees to target
40/35-cal. ski erg
135 double-unders
24 burpees to target
30/25-cal. Ski Erg
108 double-unders
18 burpees to target
20/15-cal. ski erg
81 double-unders
Time cap: 16 min. *Ski erg performed with one arm only. Athletes must use the same arm throughout the workout.
*Double-unders may be two arms or monorope.
Lower Extremity
15 bar muscle-ups (men) | chest-to-bar pull-ups (women)
45/36-cal. ski erg
100 double-unders
12 bar muscle-ups | chest-to-bar pull-ups
36/30-cal. ski erg
75 double-unders
9 bar muscle-ups | chest-to-bar pull-ups
27/24-cal. ski erg
50 double-unders
Time cap: 16 min.
Neuromuscular
15 pull-ups
40/35-cal. ski erg
75 double-unders
12 pull-ups
30/25-cal ski erg
50 double-unders
9 pull-ups
20/15-cal. ski erg
25 double-unders
Time cap: 16 min.
For time:
FF 500-m swim
FF 1,000-m kayak
MM 500-m swim
MM 1,000-m kayak
Time cap: 90 min.
Ages 14-15
15 bar muscle-ups
25/20-cal. ski erg
100 double-unders
12 bar muscle-ups
25/20-cal. ski erg
100 double-unders
9 bar muscle-ups
25/20-cal. ski erg
100 double-unders
Ages 55-59
9 bar muscle-ups
25/20-cal. ski erg
75 double-unders
7 bar muscle-ups
25/20-cal. ski erg
75 double-unders
5 bar muscle-ups
25/20-cal. ski erg
75 double-unders
Ages 60-64, 65+
15 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
10 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
5 bar muscle-ups
20/18-cal. ski erg
75 double-unders
Men/Women 65+
Men/Women 60-64
Men/Women 55-59
Men/Women 50-54
Men/Women 45-49
7-min: AMRAP of:
10/8-cal. Echo bike
10 burpee box jump-overs (24/20 in.)
– Cut to 10 Athletes
Boys 16-17
Girls 16-17
Men 40-44
Women 40-44
Men 35-39
Women 35-39
For time:
168-ft. Bob push
25 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb.
336-ft. Bob push
50 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb.
Time cap: 12 min.
Then, at the 12-min. mark:
4 rounds of:
42 synchro toes-to-bars (pairs) | cheese curd hold, 100 | 70 lb.
42-ft. Bob drag
Time cap: 12 min.
Upper Extremity
Alternating pistols
30-24-18-12-6 reps
Dumbbell thrusters (70/50 lb.)
10-8-6-4-2 reps
Lower Extremity
10-8-6-4-2 reps of:
Strict HSPU (M) | Kipping HSPU (W)
Push Press (155/115 lb.)
Neuromuscular
10-8-6-4-2 reps of:
Burpee Box Jump-Overs (16/12 in.)
Thrusters (115/85 lb.)
Men
Women
Ages 40-44 and 45-49
For time:
10-8-6-4-2
Wall walks
Thrusters (165/115 lb.)
Ages 50-54 and 14-15
For time:
10-8-6-4-2
Wall walks
Thrusters (135/95 lb.)
Ages 55-59
For time:
9-7-5-3-1
Wall walks
Thrusters (135/95 lb.)
60-64, 65+
For time:
9-7-5-3-1
Wall walks
Thrusters (95/65 lb.)
Men/Women 65+
Men/Women 60-64
Men/Women 55-59
Boys/Girls 14-15
Men/Women 50-54
Men/Women 45-49
Ages 16-17, 35-39
For time:
10-8-6-4-2
Wall walks
Thruster (185/135 lb.)
Boys/Girls 16-17
Men/Women 40-44
Men/Women 35-39
For time:
F/M pair 1
7 rounds of:
5 synchro wall walks
5 synchro thrusters, 135 | 185 lb.
F/M pair 2
5 rounds of:
7 synchro wall walks
7 synchro thrusters
Time cap: 27 min.
4 rounds for time:
4 synchro rope climbs (F1/M1) | 200/250-m ski (F2/M2)
4 synchro rope climbs (F2/M2) | 200/250-m ski (F1/M1)
42-ft. Bob hand-over-hand pull, F/M pairs
Rest 2 min.
Then, 4 rounds of:
Run the field and back to Bob (all 4 teammates)
2 athletes (F1/M1) push 1 length
Time cap: 25 min.
4 rounds for time:
4 rope climbs
500m/400m Ski Erg
Sand Bag Carry
Men
Women
5 rounds for time of:
200-m run
1 clean
Women: 165 | 175 | 185 | 195 | 205 lb.
Men: 245 | 265 | 285 | 305 | 315 lb.
Time cap: 6 min.
Men
Women
5 rounds for time of:
200- to 300-m run out of the Coliseum
1 clean
Women: 210 | 215 | 220 | 225 | 230 lb.
Men: 325 | 335 | 340 | 345 | 350 lb.
Time cap: 7 min.
Men
Women
Some sort of handstand walk across parallel bars, stairs etc. More details TBD.
Men
Women
For time, in a relay:
F1/M1
35 Echo bike calories
35 snatches, 75 | 105 lb., short bars
F2/M2
25 Echo bike calories
25 snatches
10 Echo bike calories
10 snatches
Time cap: 15 min.
21-15-9:
Echo bike (cal.)
Snatch, 75 | 105 lb. (short bars)
Time cap: 8 min.
Men
Women
For time:
1.5-mile run
168-ft. handstand walk
1.5-mile run
168-ft. handstand walk
Time cap: 40 min.
Then,
F/F pair
3-rep-max back squat
M/M pair
3-rep-max back squat
Time frame: 8 min., each pair
For time:
30 toes to bar
run 1.5 miles
30 toes to bar
run 1.5 miles
30 toes to bar
5 rounds for time:
1 peg board ascent each while other 3 team members do 6 burpees over worm.
8 worm squats
Heat 1
Heat 2
11 minute AMRAP:
1 peg board ascent
7 DB overhead squats 70/50
15 heavy double unders
Women Heat 1
Women Heat 2
Men Heat 1
Men Heat 2
1rm Snatch
Women
Men
2.5 rounds for time:
20 med-ball GHD sit-ups 14/20lb F1,M1
8 burpee curd tosses over the hay bale 70/100lb F2,M2
(switch)
20 med-ball GHD sit-ups 14/20lb F2,M2
8 burpee curd tosses over the hay bale 70/100lb F1,M1
Then:
40 Worm hang clean and jerks
4 rounds of:
20 GHD sit-ups
8 cheese curd burpees over the hay bale, 70 | 100 lb.
168-ft. yoke carry, 425 | 605 lb.
1-min. reset
Time caps by round: 2 | 2 | 2 | 3 min.
Men
Women
21-15-9:
Deadlifts, 805 lb.
Strict synchro handstand push-ups
Time cap: 7 min.
6-10-14 reps of:
Deadlifts, 275 | 405 lb. (short bars)
Freestanding handstand push-ups
Time cap: 7 min.
Men
Women
For time:
30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
36-ft. Worm lunge, right shoulder
36-ft. Worm lunge, left shoulder
36-ft. Worm lunge, either shoulder
Time cap: 7 min.
For time:
600-m row
90 chest-to-bar pull-ups
36-ft. back-rack walking lunge
36-ft. front-rack walking lunge
36-ft. overhead walking lunge
135 | 185 lb., short bar
Time cap: 11 min.
Men Heat 1
Men Heat 2
Women Heat 1
Women Heat 2
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