Workout Description
5-8-13 Reps for Time:
Parallette Handstand Push-Ups (14/8 in deficit)
Kettlebell Deadlifts (2 x 203/124 lb)
Then, complete:
89 feet Kettlebell Overhead Lunges (2 x 53/35 lb)
(Time Cap: 6 minutes)
Why This Workout Is Extremely Hard
Event #7 from the 2017 & 2018 CrossFit Games, 'Fibonacci' is an extremely demanding test of high-skill gymnastics and heavy strength. Athletes perform 5, 8, and 13 reps for time of Parallette Handstand Push-Ups (with a 14-inch deficit for men, 8-inch for women) and very heavy Kettlebell Deadlifts (using two 203 lb kettlebells for men, two 124 lb kettlebells for women). This is followed immediately by an 89-foot Kettlebell Overhead Lunge (using two 53 lb kettlebells for men, two 35 lb kettlebells for women). The workout has a strict 6-minute time cap.
Benchmark Times for Fibonacci
- Elite: <5:15
- Advanced: 5:31-5:45
- Intermediate: 6:01-6:00
- Beginner: >6:00
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): Parallette HSPU with a large deficit are an elite pushing strength test. Kettlebell deadlifts with two 203/124 lb KBs are extraordinarily heavy. KB OH lunges with 2x53/35lb are also very challenging. This WOD is an ultimate test of varied maximal strength expressions.
- Stamina (8/10): Cycling deficit Parallette HSPU and exceptionally heavy KB deadlifts, then transitioning to heavy KB OH lunges, all within 6 minutes, demands incredible strength-stamina in pushing, pulling/posterior chain, and unilateral loaded patterns.
- Power (8/10): Deadlifts, even this heavy, require immense power. Driving up from lunges is powerful. While HSPU are controlled, the pressing action is forceful. The WOD tests generating high force rapidly.
- Flexibility (7/10): Requires excellent shoulder/wrist mobility for deep deficit Parallette HSPU. Good hamstring/hip mobility for very heavy KB deadlifts. Excellent shoulder/thoracic/hip mobility for heavy KB OH lunges.
- Speed (7/10): This is an all-out sprint. Fast cycling of all movements, especially the transitions and the lunges, is critical to finish within the extremely tight 6-minute cap. Minimizing rest is paramount.
- Endurance (6/10): For time (6-min cap): 5-8-13 reps of Parallette HSPU (14/8in deficit) and very heavy KB Deadlifts (2x203/124lb), then 89ft heavy KB OH Lunges (2x53/35lb). This is an extremely intense sprint testing elite-level gymnastics strength, maximal pulling strength, and loaded unilateral stability/strength under extreme time pressure.
Modality Profile
An elite test of a high-skill gymnastics movement (deficit Parallette HSPU) and a maximal strength weightlifting movement (very heavy KB Deadlifts). The lunges add to the W component. The profile is an even G/W split.
Similar Workouts to Fibonacci
If you enjoy Fibonacci, you might also like these similar CrossFit WODs:
- Regionals 14.2 (89% similar) - For Time:
10-8-6-4-2 reps of:
Overhead Squats (225/135 lb)
Chest-to-Bar Pull-Ups...
- Sprint Triplet (88% similar) - For Time:
4 Rounds, each round consisting of:
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
...
- Quarterfinals 23.3 (87% similar) - 5 Rounds for Time
5 Burpee Box Jump Overs (30/24 in)
1 Clean-and-Jerk (275/185 lb)
Time Cap: 10 min...
- AGOQ 19.5 (87% similar) - For Time
30 Snatches (135/95 lb)
30 Strict Handstand Push-Ups
Time Cap: 6 minutes...
- Open 20.3 (86% similar) - For Time
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift...
- Open 15.4 (86% similar) - AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125...
- Open 18.4 (86% similar) - For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then 21-15-9 Reps of:
Deadlift (3...
- Open 23.3 (85% similar) - Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Und...
These WODs similar to Fibonacci share comparable training demands, time domains, and movement patterns.