CrossFit Games 2019 Workouts: The Complete List

By Ben Garves, WODDITY

Individual Workouts

Event One: “First Cut”

Four rounds for time of:

  • 400-m run
  • 3 legless rope climbs
  • 7 squat snatches

Women use 130 lb.
Men use 185 lb.

Time cap: 20 minutes


  • Top 75 athletes receive points. Athletes outside the top-75 earn no points, but will be ranked for leaderboard purposes.
  • The final heat will contain the fewest athletes.
  • Athletes will be assigned to a lane. They may use any bar or rope within their lane.
  • The first three rounds will use the first set of barbells. The fourth round will use barbells set closer to the finish line.

Event Two: “Second Cut”

Athletes will complete, for time:

  • 800-meter row
  • 66 kettlebell shoulder-to-overheads
  • 132-ft. handstand walk

Women will use two 12-kg KBs
Men will use two 16-kg KBs

Time cap: 10 minutes


  • Judges will raise their hands when athletes have 100 meters remaining on the row.
  • Kettlebells must be brought below the chin each rep.
  • Athletes advance after every set of 22 reps.
  • Handstand walk must be completed in 44-ft. sections.
  • Athletes must restart from the last section completed if they come down at any time.

Event Three: “Ruck”

For time:

  • 6,000-m ruck run

Women use 20-30-40-50 lb., increasing each lap
Men also use 20-30-40-50 lb., increasing each lap

Athletes will run 4 laps of 1,500-m course, adding weight each lap.

Time cap: 40 minutes 


  • Men and women use the same weights for this event.

Event Four: “Sprint Couplet”

For time:

  • 172-ft. sled push
  • 15 (women) / 18(men) bar muscle-ups
  • 172-ft. sled push

Time cap: 6 minutes

Event Five: “Mary”

Complete as many rounds as possible in 20 minutes of:

  • 5 handstand push-ups
  • 10 single-leg squats, alternating
  • 15 pull-ups

Time cap: 20 minutes


  • Athletes advance to the second set of equipment for rounds 16 on.

Event Six: “Sprint”

For time:

  • Sprint through the course
  • Athletes will race in heats of 5 for a 3-round bracketed tournament.
  • The first round will have 4 heats, the second round will have 2 heats, and five athletes will advance to the final round.
  • Places 1-5 will be awarded to the athletes in the final round, based on finishing order. Places 6-10 will be awarded to the athletes from the second round, based on their times. Places 11-20 will be awarded to the remaining athletes based on the time it takes them to complete the course in the first round.

Team Workouts

Event One: “Assault to Bob”

3 rounds for time of:

  • 18(women) / 25 (men) air bike calories
  • 30 toes-to-bars
  • Big Bob push

Each team will have four air bikes and four pull-up stations, with all athletes working simultaneously. 

Order: All at once
Time cap: 17 minutes

Event Two: “Rope Worm”

For time:

  • 7 synchro rope climbs
  • 42 Worm thrusters
  • 5 synchro rope climbs
  • 30 Worm thrusters
  • 3 synchro rope climbs
  • 18 Worm thrusters

Order: All at once
Time cap: 18 minutes


  • Team Event 3 will begin 2 minutes after the start of Team Event 2.
  • On the rope climb, all athletes must touch the top bracket at the same time.
  • During the Worm thrusters, teams will advance once half the reps are complete. .

Event Three: “Clean and Jerk”

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes


  • Each team will have one 20-kg barbell.
  • Throughout the event, the weight on the barbell may not decrease.
  • The team’s score will be the sum of each member’s heaviest lift.

Event Four: “Team Ruck”

For time:

  • 6,000-m ruck run, adding weight each lap

Women begin with 15 lb.
Men begin with 20 lb.

Teams will run 4 laps around a 1,500-m course, each lap adding two 7-lb. bags and two 10-lb. bags, distributed how they choose. Team members must all hold on to their 10-ft. length of rope for the entire run.

Order: All at once
Time cap: 40 minutes


  • Time penalties will be assigned for letting go of the rope.

Event Five: “Team Strongman’s Fear”

For time:

  • 132-ft. handstand walk
  • 132-ft. Worm lunge
  • 132-ft. handstand walk
  • 132-ft. Big Bob march
  • 132-ft. handstand walk
  • 132-ft. Snail push, in female-male pairs

Time cap: 16 minutes


  • All four athletes may handstand walk at the same time.
  • Handstand walk must be completed in 44-ft. sections.
  • Athletes must restart from the last section completed if they come down at any time.
  • The Snail contains 700 lb. of sand, preventing it from gaining momentum.

Event Six: “Sprint Relay”

For time:

  • Sprint course relay
  • Team members will run the course as a relay, slapping hands to tag the next runner. 
  • Teams will race against each other head-to-head in a 2-round bracketed tournament. Round 1 will have heats of 4, 4, and 3 teams, with the top 5 moving on to the final round.

By Ben Garves

Ben Garves is a digital product expert, author, entertainer, and activist. His portfolio of thought leadership in digital marketing and web experiences has included major clients like Microsoft, Google, Twitter, eBay, and Facebook. He’s also a freelance health and fitness journalist with over 400 stories written since 2018, a podcaster with 200 episodes to his name, and runs a YouTube channel with over 100 fitness and activism-oriented videos and live streams. Ben has founded the Fitness is for Everyone™ initiative to raise awareness about social injustice in both racial inequality and socioeconomic disparity in access to quality fitness and nutrition options around the globe.

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