Semifinals Programming Breakdown

In order to see how well this year’s Semifinal events were programmed, as well as to get an idea of who will perform best in each event we took a look at all 5 of the Crossfit Games Semifinals events and broke them down accordingly by: Modality (Gymnastics “GYM,” weightlifting “WL,” metabolic conditioning “MC”) Time Frame (under 10 minutes, over 10 minutes) Workout Type (max lift, single, couplet, triplet, chipper) For reference Crossfit defines movement modalities by the following chart below: This content is available exclusively to Members Become an member and start enjoying full access to all our community and sports content, and an ad-free experience. PROMO Exclusive content Ad-Free web/app experience Comments on articles Exclusive 15% WIT discount $1 per month for the first 4 months, $8 each month after Get Started for $1 Exclusive content Ad-Free web/app experience Comments on articles Exclusive private Facebook Group Regular coffee breaks hang outs Exclusive 15% WIT discount Get Started $5/month billed annually Already a member? Log In. At the end we will add everything together and determine which movements, modalities, and time frames are most prevalent at this year’s Semifinals We only record a movement once, so if there are 3 rounds of rope pulls we only record the rope pull once, because we are simply listing all movements involved. Test One For time: 3,000-m Echo Bike MC Hand-over-hand pull (84 feet) WL 2,000-m Assault AirRunner MC Hand-over-hand pull (84 feet) 1,000-m SkiErg MC Hand-over-hand pull (92 feet) Time cap: 30 minutes WOMEN: 180 pounds MEN: 225 pounds Breakdown: 3 metabolic conditioning movements 1 weightlifting movement Time frame: Over 10 mins Workout type: Chipper Test Two As many reps as possible in 3 minutes of: 5 ring complexes (1 toe-to-ring GYM, 1 muscle-up GYM, 1 ring dip GYM) 20 single-leg squats GYM Max burpees over box GYM Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds. WOMEN: Wear a 10 pound ruck, 24-inch boxMEN: Wear a 20 pound ruck, 30-inch box Breakdown: 5 gymnastic movements Time frame: Over 10 mins (due to 2 minutes rest included) Workout type: Triplet Test Three For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Deadlifts WL Dumbbell bench presses WL Squat cleans WL Time cap: 17 minutes WOMEN: 220 pound deadlifts, 60 pound dumbbells, 105 pound squat cleansMEN: 295 pound deadlifts, 90 pound dumbbells, 145 pound squat cleans Breakdown: 3 weightlifting movements Time frame: Over 10 mins Workout type: Triplet Test Four For load: Run 800 m MC Max snatch WL Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test Five. Breakdown: 1 metabolic conditioning movement 1 weightlifting movement Time frame: Under 10 mins Workout type: Couplet / Max lift Test Five For time: 8 snatches WL Run 800 m MC Time cap: 6 minutes WOMEN: 125 pounds MEN: 185 pounds Breakdown: 1 metabolic conditioning movement 1 weightlifting movement Time frame: Under 10 mins Workout type: Couplet Test Six For time: 20 overhead squats WL 500-m row MC 3 handstand walk pirouettes GYM 2 seated legless rope climbs GYM 20 strict chest-to-wall handstand push-ups GYM 2 seated legless rope climbs 3 handstand walk pirouettes 500-m row 20 overhead squats Time cap: 15 minutes (men); 16 minutes (women) WOMEN: 125 lbMEN: 185 lb Breakdown: 1 weightlifting movement 1 metabolic conditioning movement 3 gymnastics movements Time frame: Over 10 mins Workout type: Chipper Test Seven 3 rounds for time of: 15/10 Echo Bike calories MC 20 toes-to-bars GYM 60-foot sandbag bear-hug carry WL Time cap: 6 minutes WOMEN: 150 poundsMEN: 200 Pounds Breakdown: 1 weightlifting movement 1 metabolic conditioning movement 1 gymnastics movement Time frame: Under 10 mins Workout type: Triplet TOTAL RESULTS MOVEMENT TYPE WEIGHTLIFTING: 8 METABOLIC CONDITIONING: 7 GYMNASTICS: 9 Athletes with less overall strength will have to try and make up time with more speed on the metabolic conditioning movements, while the strongest athletes in the field should place very high in workout three. For example, if an athlete struggles with the weight in the hand-over-hand pull in workout one they will be forced to move much faster on the bike, run, and ski-erg in order to make up time. Weaker athletes may not be able to go unbroken on the snatches in workout 5 like some stronger athletes will undoubtedly do. Once again they will have to try to make up time on the run. With running included in three workouts however, athletes that seriously struggle with running may not be able to compete for a Games qualifying spot. In workout five the difference between finishes will likely only be a handful of seconds, meaning a 20-30 second slower run could cost 10-20 positions. The gymnastics in workout six are going to definitely be a divider among the field and separate the elite from the rest. The handstand walks and handstand pushups may cause a handful of athletes to fall out of qualifying positions. WORKOUT TIME FRAME UNDER 10 MINS: 3 OVER 10 MINS: 4 Athletes that excel in short burst style workouts should perform pretty well in workouts two, four, and five. Although workout two is cumulatively 11 minutes long, each section is only three minutes consisting of an all-out sprint type of pace. Along with that workout, events four and five will also have little to no pacing at all. WORKOUT TYPE COUPLET: 2 TRIPLET: 3 CHIPPER: 2 MAX LIFT: 1 This is a very even mix of workout types and generally doesn’t favor any athletes over others. Since the programming was designed well and even across all domains there will be movement strengths and weaknesses for each athlete, and the ones who make it to the Games will have to be fit in all areas as designed.

Semifinals Programming Breakdown

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