After 4


After 4 Events (out of 14 or more depending on whether the final TBA Event is split up into multiple scored events), here are your top 10 Women and Men in the 2016 CrossFit Games.

The action is heating up with more events being announced, including a repeat of last year’s Friday morning Murph. They’ve opted for an earlier start to Murph, which based on some of last year’s issues with heat exhaustion and dehydration is probably a good idea. They’ve also partitioned the pull-ups, push-ups and squats into 5 rounds of 20, 40, 60.

Top 10 Women after 4 Events

Top 10 Women after 4 Events

Top 10 Men after 4 Events

Top 10 Men after 4 Events

Workout of the Day 7/22/2016 – Friday


A. Focus: Pull-Up
Strict Pull-Ups

If you can do 5+ strict pull-ups, you may opt to work on intensity and do kipping/butterfly pull-ups. If you don’t have strict pull-ups, use a band or do self-assisted pull-ups.

B. Focus: Pull-Up
Passive Hang
3 x ME

Rest 1 minute between max effort attempts of passive hangs. If active is more comfortable, you may choose to do that instead of passive.

C. Met-Con
3 Rounds:
1 Min. – Row for Calories
1 Min. – Rest
1 Min. – Goblet Squats (1.5 pd/1 pd)
1 Min. – Rest
1 Min. – Handstand Push-Ups
1 Min. – Rest
1 Min. – Double Unders
1 Min. – Rest

Score reps each round and total reps.