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CrossFit Games 2020: The event WODs guide

The year 2020 has been surprising to say the least, but the CrossFit Games 2020 were up to the task. They adapted modalities and WODs to the online world. They changed the format of some of their exercises. But they did it without losing their essence, the one that hooks us all crossfitters: the hardness of their exercises without losing the fun they offer their participants.

The CrossFit Games 2021 have already started. Do you want to get into the mood? Here we leave you some of the best WODs of the CrossFit Games 2020 so you can keep training hard.

OPEN GAMES 2020 WODs

Welcome to the Open Games, the largest open in the world. Last year this event challenged all of us crossfitters with these 5 WODs. Now we challenge you to prepare for the next ones with this first round. Will you be able to overcome it? To the mess!

OPEN GAMES 20.1

10 Rounds per time:

  • 8 Ground-to-overheads, 95 lb.
  • 10 Bar-facing burpees

Time Cap: 15 min

OPEN GAMES 20.2

AMRAP 20′

  • 4 Dumbbell thrusters
  • 6 Toes-to-bar
  • 24 Double-unders
  • 50-lb. dumbbells

OPEN GAMES 20.3

For time:

  • 21 Deadlifts, 225 lb.
  • 21 Handstand push-ups
  • 15 Deadlifts, 225 lb.
  • 15 Handstand push-ups
  • 9 Deadlifts, 225 lb.
  • 9 Handstand push-ups
  • 21 Deadlifts, 315 lb.
  • 50-ft. Handstand walk
  • 15 Deadlifts, 315 lb.
  • 50-ft. Handstand walk
  • 9 Deadlifts, 315 lb.
  • 50-ft. Handstand walk

Time Cap: 9 min

OPEN GAMES 20.4

For time:

  • 30 Box jumps, 24 in.
  • 15 Clean and jerks, 95 lb.
  • 30 Box jumps, 24 in.
  • 15 Celan and jerks, 135 lb.
  • 30 Box jumps, 24 in.
  • 10 Clean and jerks, 185 lb.
  • 30 Single-leg squats
  • 10 Clean and jerks, 225 lb.
  • 30 Single-leg squats
  • 5 Clean and jerks, 315 lb.

Time Cap: 20 min.

OPEN GAMES 20.5

By time, distributed as you want:

  • 40 Muscle-ups
  • 80-cal. Row
  • 120 Wall-ball shots, 20-lb. ball to 10 ft.

Time Cap: 20 min.

CROSSFIT GAMES 2020 – Online Event

COVID surprised all of us and the Open Games as well. They changed the format of their famous Regionals to make them online but they continued without leaving anyone indifferent. This qualifying phase was made up of 7 WODs, shall we get down to it?

Event 1 – FRIENDLY FRAN

Make 3 rounds of:

  • 21 Thrusters (52/38kg).
  • 21 Chest-to-bar-pull-ups

Event 2 – DAMN DIANNE

Make, in the shortest time possible, 3 rounds of:

  • 15 Deadlifts with 143/93kg.
  • 15 Strict deficit handstand push-ups

Event 3 – 1000M ROW

Complete, 1.000m of rowing as fast as possible.

Event 4 – NASTY NANCY

Make 5 rounds of:

  • 500m Run
  • 15 Overhead squat with 84/56kg.
  • 15 Bar-facing burpees

Event 5 – HANDSTAND HOLD

Maximum time in freestanding handstand hold

Time Cap: 20 min.

Event 6 – AWFUL ANNIE

Make by time:

50-40-30-20-10 reps of:

  • Double-unders
  • GHD Sit-up

5-4-3-2-1 reps of:

  • Clean (124/894kg).

CrossFit Games 2020 – Face-to-face event

After having passed the first online phase of these peculiar Regionals, the crossfitters reached the grand finale. The most anticipated event of this year as it is the only one in person. There, they had to give it their all with these 12 amazing WODs.

We challenge you to do them with us and we train to the limit as if it were the final itself, do you dare? We started!

Event 1 – 2007 RELOAD

For time:

  • 1.500m Row
  • Later, 5 rounds of:
  • 10 Bar Muscle-up
  • 7 Shoulders-to-overhead (106/65kg)

Event 2 – CORN SACK SPRINT

For time:

  • 320m hill sprint with corn sack (23/14kg) throught the mountainous areas of Aroma.

Event 3 – CROSSFIT TOTAL

Total load of:

  • 1 Rep-max Back squat
  • 1 Rep-max Shoulder press
  • 1 Rep-max Deadlift

Event 4 – HANDSTAND SPRINT

For time:

  • 91m Handstand Walk

Event 5 – RANCH LOOP

For time, complete:

  • 6 millas (9,6 km aprox) Trail run

Event 6 – TOES-TO-BAR/LUNGES

30-20-10 reps of:

  • Toes-to-bar
  • Kettlebell lunge (32/24kg) (27-18-9m)*

*Athletes must carry the KB in rack position.

Event 7 – SNATCH SPEED TRIPLE

For time:

  • 1 Snatch with each bar.

Quarterfinal round:

5 athletes, 1 minute limit (CAP),

  • Women 145-150-155 lb. (65,5-68-70kg)
  • Men 225-235-245 lb. (102-106,5-111kg)

Semifinal round:

4 athletes, limit of 2 minutes (CAP),

  • Women 160-165-170 lb. (72,5-75-77kg)
  • Men 245-255-265 lb. (111-115,5-120kg)

Final round:

3 athletes, limit of 3 minutes (CAP),

  • Women 175-180-185 lb. (79,5-81,5-84kg)
  • Men 265-275-285 lb. (120-125-129kg)

*The 5 athletes will start the first round making 1 Snatch in each of three bars with a progressive weight. After each round, the athlete slowest to complete the rounds will be eliminated, while the remaining athletes will rest 2 minutes before starting the next round.

Event 8 – BIKE REPEATER

Make by time, 10 rounds of:

  • 440m Bike Sprint
  • 1 Legless rope climb (4,5m)

Event 9 – HAPPY STAR

4 Rounds of:

  • 200 to 300m hill run

5-7-9-11 reps of:

  • Burpees (over obstacle)
  • Thruster*

*W 95-105-110-115 lb. (43-47,5-50-52 kg)

M 135-145-155-165 lb. (61-65,7-70-75 kg)

Event 10 – SWIM “N” STUFF

4 rounds, each by time:

  • 15/10 Air bike calories
  • 50m Swim
  • 10 GHD Sit-ups
  • 10 Ball Slams (27/18kg)
  • REST

Event 11 – SPRINT SLED SPRINT

In the shortest possible time:

  • 91m Sprint (run)
  • 91m Sled push (47,5/36kg)

Event 12 – ATLANTA

For time:

  • 1 Mile run (1,6km)
  • 100 Handstand Push-ups (HSPU)
  • 200 Single Leg Squats (pistols squats)
  • 300 Pull-ups
  • 1 Mile run (1,6km)

*Weighted vest of 9/6kg to make the WOD.

If you’ve made it this far, it’s because you are more than ready for the next CrossFit Games. And if you have a box or are a coach and want to program these WODs in your centre, you can now do it with our specific WODbook module for CrossFit Boxes.

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