Event 3: Grinding Gears
A long chipper: rowing, kettlebell cleans, toes-to-bar, kettlebell thrusters and single-leg squats. Josh placed 17th 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.
Event points: 40. 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.
As many reps as possible, in order
- Row60 calories
- Kettlebell hang cleans50 reps, 44 lb
- Toes-to-bar40 reps
- Double kettlebell thrusters30 reps, two 44 lb bells
- Alternating pistol squats20 reps, holding 44 lb
Time cap: 18 minutes
As many reps as possible, in order
- Row15 calories
- Kettlebell deadlifts15 reps, 18 or 26 lb
- Hanging knee raises10 reps, or lying knee tucks
- Dumbbell thrusters10 reps, two 10 lb dumbbells
- Squats to a box10 reps, sit down and stand up
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.
Row, 60 caloriesRow, shorter
Why this swap. Same machine, a fraction of the work, so the rest of the workout is still in reach.
Coach cues
- Set the feet
- Start at the catch
- Legs first
Kettlebell hang cleansKettlebell deadlifts
Why this swap. A kettlebell clean needs a fast hip and a clean catch. The kettlebell deadlift teaches the same hinge first.
Coach cues
- Bell between the feet
- Hinge with a flat back
- Stand tall and squeeze
Toes-to-barHanging knee raises
Why this swap. Knee raises build the same grip and hollow position with a shorter lever. Lying knee tucks work if your grip runs out.
Coach cues
- Active hang
- Hollow and arch
- Press the bar down
Double kettlebell thrustersDumbbell thrusters
Why this swap. Same squat-to-press pattern. Light dumbbells let you learn the timing before the load.
Coach cues
- Front rack ready
- Squat to depth
- Drive out of the bottom
Weighted pistol squatsSquats to a box
Why this swap. A single-leg squat takes balance and mobility most people build over months. A box squat trains the same depth on two legs.
Coach cues
- Set your feet
- Hips back and down
- Knees track the toes
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.