All The CrossFit Games Open Workouts With Quick Tips (+PDF)

– Top 5% score: 114 reps (last handstand walk 15 feet)
– Split deadlifts as much as you can, especially first rounds with lighter weights
– Short distance burts on handstand walks will be much faster than full unbroken distances
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% time: 13 pull ups in round of 18s
– Do max of 6 thrusters in set, always drop the bar, reset quickly and pick it up again
– Small sets on C2B, even sets of 3 reps should work great
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% time: 15:05
– Switch hands in the air on snatches
– Recover with slower pace on BBJO
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% score: 214 reps (4 rounds + 30-ft lunges)
– Go unbroken on lunges
– Split TTB and Bar MU more than you need and recover there
– Do 7 power cleans, drop dumbbells, rest little, finish last clean and continue with lunges
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% score: 104 reps (8 rounds + 8 pull ups)
– Singles on snatches (even with 95 lbs)
– Small sets on C2B pull ups
– This will allow you to be more consistent and save the energy for heavier weights
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% score: 205 reps (40 HSPU)
– Split deadlifts as much as you can, even 11 sets of 5 is good strategy to save energy for rest of the AMRAP
– On wall balls go for large set and a few small sets like 30+7+7+11 or for many small sets like the deadlifts (11×5)
– Get on the rower ASAP and row with steady pace, you should be able to maintain 1200 cal/hr if you want to reach top 5%
– Split HSPU to many small sets with minimal rest, do only about 25% of your max rep set in the first set
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% time: 11:11
– Do thrusters unbroken only if you aim for time under 9:00 otherwise go for 5+4 with a quick rest
– Rest in thrusters will allow you to minimize transition before/after DUs
– Stay focused on DUs
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% score: 230 reps (8 rounds + 4 pull ups)
– Do lunges unbroken
– Steady slow pace on burpees
– Split C2B pull ups to save forearm for lunges
– More info about the WOD on the CrossFit Games site

– Top 5% score: 257 reps (2 rounds + 4 cleans with 225/145 lbs)
– There are 2 sticky points A) you will get fatigued on TTB or B) barbell will get too heavy
– Avoid TTB fatigue by doing only sets of 3-4 reps with quick rest (even from beginning)
– Try to do DUs unbroken or in 2 sets
– Singles on squat cleans all the time, just increase the rest between reps in later rounds
– More info about the WOD on the CrossFit Games site

– Top 5% score: 101 reps (7 rounds + 10 snatches)
– Split power snatches to 2 sets, this will allow you to be faster on muscle ups
– Jump right into muscle ups and do them unbroken
– Minimizing transition is a key to good score
– More info about the WOD on the CrossFit Games site

– Top 5% score: 205 reps (40 HSPU)
– Split deadlifts as much as you can, even 11 sets of 5 is good strategy to save energy for rest of the AMRAP
– On wall balls go for large set and a few small sets like 30+7+7+11 or for many small sets like the deadlifts (11×5)
– Get on the rower ASAP and row with steady pace, you should be able to maintain 1200 cal/hr if you want to reach top 5%
– Split HSPU to many small sets with minimal rest, do only about 25% of your max rep set in the first set
– Full guide
– More info about the WOD on the CrossFit Games site

– Top 5% time: 12:22
– Do max of 7 thrusters unbroken even in set of 21, this will save your shoulders and your heart rate won’t peak so high
– Steady pace on the burpees, step up and “fall” down to burpees to save the energy
– More info about the WOD on the CrossFit Games site

– Top 5% score: 173 reps (5 rounds + 8 deadlifts) + 265 lbs
– Do TTB in 3 or more sets
– It is also good idea to split the deadlifts to 2 sets
– Singles on snatches
– Part B: do 90-95% as 1st try, 96-98% as 2nd and try hit PR in the last try
– More info about the WOD on the CrossFit Games site

– Top 5% score: 184 reps (40 reps in 9:00-12:00)
– Do overhead squats unbroken, rest enough before you start the set
– Small sets on C2B pull ups even singles can get you through round of 14s
– More info about the WOD on the CrossFit Games site

– Top 5% score: 367 reps (2 rounds + 46 wall balls)
– Muscle ups in 2 sets or unbroken if you are great at them
– Wall balls in 1 large set and a few small sets or in many small sets like 10 sets of 5 with a quick rest
– Don’t do DUs unbroken, split them to at least 2 sets
– More info about the WOD on the CrossFit Games site

– Top 5% score: 82 reps
– Your goal is to avoid fatigue on HSPU, do only sets of 3 and 6 unbroken
– Singles on the cleans, go for power clean if you can
– More info about the WOD on the CrossFit Games site

– Top 5% time: 8:45
– Steady pace on the rower, don’t start too quickly with round of 27 cals, about 1200 cal/hr should be maintainable to get a good time
– Do max of 7 thrusters unbroken, this will save your heart rate so it won’t peak so high
– More info about the WOD on the CrossFit Games site

– Top 5% score: 338 reps (7 rounds + 23 DUs)
– DUs unbroken
– Split snatches to 2-3 sets with quick rest
– Minimize transition times
– More info about the WOD on the CrossFit Games site

– Top 5% score: 184 reps (40 reps in 9:00-12:00)
– Do overhead squats unbroken, rest enough before you start the set
– Small sets on C2B pull ups even singles can get you through round of 14s
– More info about the WOD on the CrossFit Games site

– Top 5% score: 140 reps (10 Deadlifts with 315/250 lbs)
– The lower back fatigue is main problem in this WOD
– Do max of 5 deadlifts in the set even with lighter weights and decrease this reps when weight gets heavier
– Step ups/downs were allowed in this WOD, make use of that if you are not superefficient on the box jumps
– More info about the WOD on the CrossFit Games site

– Top 5% score: 192 reps (12 Muscle Ups)
– Steady pace on the rower, don’t start too quickly as it is the first exercise
– Small sets on TTB (4-5 reps) to avoid fatigue where you need to rest for long time or do singles
– You should be recovered (low HR) after TTB so hit as much wall balls as you can and then finish them
– Singles on cleans, just get through with almost no rest between reps
– If you have over 2 min left, split the muscle ups to small sets else go for one large set and a few small sets
– More info about the WOD on the CrossFit Games site

– Top 5% time: 12:22
– Do max of 7 thrusters unbroken even in set of 21, this will save your shoulders and your heart rate won’t peak so high
– Steady pace on the burpees, step up and “fall” down to burpees to save the energy
– More info about the WOD on the CrossFit Games site

– Top 5% score: 160 reps (10 Snatches with 165/100 lbs)
– Steady pace on target burpees, don’t stop, better to go slowly
– Singles on snatches except round with 75/45 lbs, go for sets of 5-10 reps there, try 12+10+8 or 6×5
– More info about the WOD on the CrossFit Games site

– Top 5% score: 294 reps (9 rounds + 9 box jumps)
– Use your legs on shoulder-to-overhead -> do push jerks
– Finish 5 push jerks and 10 deadlifts unbroken
– Recover on top of the box then rebound from the ground
– Quick transitions, you don’t need to waste time chalking hands in this wod
– More info about the WOD on the CrossFit Games site

– Top 5% score: 255 reps (15 muscle ups)
– On wall balls try multiple small sets with quick rest like 30 sets of 5 or try large/small set approach, this will allow you to do a lot of wall balls and recover with smaller set 40+10+10+30+10+10+20+20
– DUs in 2 or 3 sets, don’t need to go unbroken as you need to recover before MU
– One large and multiple small sets on muscle ups
– More info about the WOD on the CrossFit Games site

– Top 5% score: 97 reps (5 rounds + 7 clean and jerks)
– Singles on clean and jerks
– Max of 6 reps on TTB
– More info about the WOD on the CrossFit Games site

– Top 5% score: 89 reps
– The goal is to get over first 4 minutes
– Go hard on the thrusters
– Try 6+5+4 on C2B pull ups with super short rest, time goes quickly and 4 minutes will pass quickly
– More info about the WOD on the CrossFit Games site

– Top 5% score: 123 reps
– Just go and don’t stop, steady pace, keep moving and improve the pace in the last minute
– More info about the WOD on the CrossFit Games site

– Top 5% score: 75 reps (15 with 165/100 lbs)
– Do 12+10+8 or 6×5 with 75/45 lbs
– On heavier weights go for singles with constant rest
– More info about the WOD on the CrossFit Games site

– Top 5% score: 367 reps (10 rounds + 7 box jumps)
– Rest on the top of the box to recover
– Push presses unbroken or in 2 sets of 7+5
– Split TTB in the 2 sets of 5+4
– More info about the WOD on the CrossFit Games site

– Top 5% score: 255 reps (15 muscle ups)
– On wall balls try multiple small sets with quick rest like 30 sets of 5 or try large/small set approach, this will allow you to do a lot of wall balls and recover with smaller set 40+10+10+30+10+10+20+20
– DUs in 2 or 3 sets, don’t need to go unbroken as you need to recover before MU
– One large and multiple small sets on muscle ups
– More info about the WOD on the CrossFit Games site

– Top 5% score: 121 reps (13 C2B in round of 18)
– Do max of 7 thrusters in 1 set with quick rest between sets
– Do max of 4 C2B in 1 set, it is worth to split even the set of 6 C2B to keep moving
– More info about the WOD on the CrossFit Games site

– Top 5% score: 338 reps (7 rounds + 23 DUs)
– DUs unbroken
– Split snatches to 2-3 sets with quick rest
– Minimize transition times
– More info about the WOD on the CrossFit Games site

– Top 5% score: 408 reps (11 rounds + 3 HR push ups)
– Go unbroken on the deadlifts
– Recover on HR push ups, keep steady pace
– Get over box jumps quickly
– There is no need to rest in this WOD, you just need to keep pushing the pace
– More info about the WOD on the CrossFit Games site

– Top 5% score: 60 reps (30+30)
– Do only singles
– Steady pace from the beginning
– Use your legs on the push jerk
– More info about the WOD on the CrossFit Games site

– Top 5% score: 120 reps (1 round + 20 burpees)
– Steady pace on the burpees, step down/up to the burpee if you need to
– Try to do overhead squats in a few sets as possible, try 12+10+8 or 18+
– Get over muscle ups as quickly as you can, if you need to split sets try 4+3+3 or 3+3+2+2
– More info about the WOD on the CrossFit Games site

– Top 5% score: 330 reps (11 rounds)
– Single on power cleans
– TTB in 2 sets of 6+4
– Wall balls unbroken if you feel ok or in sets of 8+7 or 6+5+4
– Minimize transition times
– More info about the WOD on the CrossFit Games site

– Top 5% score: 121 reps (13 C2B in round of 18)
– Do max of 7 thrusters in 1 set with quick rest between sets
– Do max of 4 C2B in 1 set, it is worth to split even the set of 6 C2B to keep moving
– More info about the WOD on the CrossFit Games site