Event 1: The Long Games
A long run, for time. Josh placed 25th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Masters CrossFit Games.
Finish time: 0:40:01. Event points: 16. See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time, run outdoors
- Run7 kilometers
For time
- Walk and jog800 meters: jog 1 minute, walk 1 minute, repeat
- Or row instead1,000 meters at an easy, steady pace
Time cap: 12 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
Run, 7 kilometersWalk and jog, 800 meters
Why this swap. Seven kilometers is a long effort even for trained runners. Run-walk intervals keep the same steady pacing at a distance a beginner’s knees and feet are ready for.
Coach cues
- Short, quick steps
- Breathe easy on the walk
- Walk before you have to
Run, 7 kilometersRow, 1,000 meters
Why this swap. If running bothers your knees or back, the rower trains the same long, steady effort with no impact.
Coach cues
- Set the feet
- Start at the catch
- Legs first
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.