May 8, 2022
2022 CrossFit Lowlands Throwdown Semifinal Workouts
By CrossFit
Watch athletes throw down May 20-22.
Watch athletes throw down May 20-22.

Workouts for the 2022 CrossFit Lowlands Throwdown — going down at RAI Amsterdam in Amsterdam, Netherlands — are out.

For the live stream, click here

View the competition schedule here

CROSSFIT LOWLANDS THROWDOWN
Individuals
Event 1

10 rounds for time:

1 legless rope climb, 15 ft
Run, 170 ft

Time cap: 11 minutes
Event 2

For time:

1,200-m AirRunner

Then,
3 rounds:
12 axle bar deadlifts (121/89 kg)
6-m out-and-back handstand walks
1,200-m AirRunner

Then,
3 rounds;
12 axle bar deadlifts (121/89 kg)
6-m out-and-back handstand walks

Then,
600-m Concept2 row

Time cap: 22 minutes
Event 3

In 2:30, perform:

27 chest-to-bar pull-ups
27 dumbbell thrusters (22.5/15 kg per hand)
Max reps burpee box jump-overs (24/20 in)

In 2 minutes, perform:
21 chest-to-bar pull-ups
21 dumbbell thrusters (22.5/15 kg per hand)
Max reps burpee box jump-overs (24/20 in)


In 1:30 minutes, perform:
15 chest-to-bar pull-ups
15 dumbbell thrusters (22.5/15 kg per hand)
Max reps burpee box jump-overs (24/20 in)

In 1 minute, perform:
9 chest-to-bar pull-ups
9 dumbbell thrusters (22.5/15 kg per hand)
Max reps burpee box jump-overs (24/20 in)

Rest 1 minute between segments
Event 4

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)
Event 5

For time:

50 devils presses (22.5/15 kg per hand)
40 handstand push-ups
30 sandbag-to-shoulders (70/45 kg)
20 handstand push-ups
25 devils presses (22.5/15 kg per hand)

Time cap: 11 minutes
Event 6

For time:

40/32-cal Echo bike
20/16 bar muscle-ups
10 overhead squats (100/70 kg)

Time cap: 5 minutes
Teams
Event 1

For time, starting with the female pair:

40 thrusters (61/43 kg)
6 legless rope climbs
30 thrusters (61/43 kg)
4 legless rope climbs
20 thrusters (61/43 kg)
2 legless rope climbs

Immediately followed by the male pair (thrusters at 61kg)

Time cap: 20 minutes
Event 2

For time:

5,000-m row

At 5:00, 10:00, 15:00, and 20:00:
42-m sandbag carry relay (70/45 kg)

Time cap: 25 minutes
Event 3

Three 3-minute intervals of:

50 synchro chest-to-bar pull-ups
In remaining time, perform max reps of Worm clean and jerks.

Then,

20 synchro bar muscle-ups

In remaining time, perform max reps of Worm clean and jerks.
Event 4

For total load:

In M/M and F/F pairs, climb the snatch ladder.

Timing Details:

0:00-0:25 - Lifter 1
0:25-0:50 - Lifter 2
0:50-1:00 - Transition to next platform and next pair enters.

Continue cycling in this fashion until all athletes have lifted. All lifts at the 11th platform start at the top of the minute.
Event 5

Four-part chipper — individual relay

For time:

15 strict handstand push-ups
30 single-leg squats
15 burpee box jump-overs (24/20 in)
30-m handstand walk

Time cap: 16 minutes
Event 6

2 rounds for time:

450-m AirRunner / 600-m SkiErg
30 synchro kettlebell snatches (32/24 kg)
15 synchro kettlebell overhead squats (32/24 kg)

Time cap: 8 minutes
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