The 2024 Legends Masters CrossFit Games begin later this week in Birmingham, AL, featuring the fittest age group individual athletes in the sport participating in their end-of-season championship competition. 

The details: The event goes from August 29 to September 1 at the Birmingham Jefferson Convention Center. 

Athletes will be put through 10 events over four days, according to the Legends Instagram post.

It was announced earlier this year that CrossFit HQ would separate the “Divisional Games” — the age group and adaptive athletes CrossFit Games — from the elite individual and team competition. 

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HQ looked to other major competitions to take over coordination and execution of the Divisional Games for these individuals: WheelWOD will run the Adaptive Games, the Pit Teen Throwdown took over the Teenage CrossFit Games, and the Legends took on the Masters Games. 

Part of HQ’s reasoning for separating these athletes was to expand the field, which the Legends Masters Games has done by taking the top 40 athletes of each division to their championship and trialing a new division of 70-plus athletes. 

The Legends released all of the workouts, which include some very classic movements and “old-school” style programming — simple, elegant, and brutal. 

The list of workouts can be found here. However, we’ve pulled out three that represent the programming’s best and gave a closer look. 

Event 2

4 rounds for time:

4 rope climbs, 15-feet 

6 sandbag cleans, 150/100 pounds 

40-foot handstand walk 

Time cap: 12 minutes

Analysis: The workout might look like a race on paper, but look again. 

In order to finish the workout under the cap, the athlete has to average only four reps per minute. (It’s a little less for the higher age divisions.) However, this still indicates just how taxing each rep will be during competition. 

A no-rep will be very costly in terms of time and effort, so execution is critical. 

It’s unclear if the handstand walk will have to be unbroken or if the athletes can come down at certain distances, which will also change an athlete’s approach. The best strategy for them is to stay within the bounds of their capacity, and start with the finish in mind. 

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Event 4

For time: 

Snatch Speed Ladder

4 snatches, 135/95 pounds

3 snatches, 165/115 pounds

2 snatches, 195/135 pounds

1 snatch, 225/155 pounds

Time cap: 2 minutes

Analysis: Unlike traditional Games barbell ladders, this event is only a single round. That means no eliminations and no second chances. 

The ladder encompasses the usual range of weights seen in a three-round elimination-style speed event, but it’s squeezed into a single 10-repetition event. 

The weights are scaled for each age range, with the final barbell expected to be anywhere from 80 percent to 100 percent of the athletes’ 1-rep max. 

For some athletes, this event will truly be a speed ladder, going unbroken, gripping and ripping it, jumping over barbells to minimize the time, as we’ve seen at the Games many times. 

But for some, the final barbell will require a more thoughtful approach, careful setup, and perfect execution. 

Fans in person and on the live stream can expect to see the final minute of the event filled with excitement, multiple attempts, and maybe even a few buzzer-beaters. 

Event 5 

For time: 

75 wallballs, 20/14 pounds

40 shoulder-to-overhead, 115/80 pounds

30 dumbbell step-overs, 50/35 pounds, 24/20 inches

40 dumbbell snatch, 50/35 pounds

75 wallballs, 20/14 pounds 

Time cap: 15 minutes 

Analysis: This is a shoulder-intensive workout, which will also tax the grip in the middle and the capacity to suffer throughout. 

The workout is essentially the classic benchmark WOD Karen split in half. There are then three other movements sandwiched in between, each with its own challenge and opportunity. 

The athlete’s ability to pace will be key to getting through the 40 shoulder-to-overheads after 75 wallballs without redlining or exceeding shoulder capacity. 

By the middle of the workout, the step-overs and snatches will offer the shoulders a break, but not to be underestimated. Steady pacing and breathwork here will be important for setting up the final 75 wallballs. 

Undoubtedly, these will not look or feel like the first 75 as the cumulative fatigue sets in. 

It will be important for the athletes to stay disciplined in pacing and smart in set size to help ensure all the work done earlier won’t be forfeited to squeeze out the last few reps. 

Those looking to attend the event can still purchase tickets here. The event will also be live-streamed.

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Featured image: @thelegendschampionship / Instagram

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