May 19, 2022
2022 Mid-Atlantic CrossFit Challenge Workouts
By CrossFit
Take a look at the workouts for the upcoming Mid-Atlantic CrossFit Challenge Semifinal competition.
Take a look at the workouts for the upcoming Mid-Atlantic CrossFit Challenge Semifinal competition.

The Mid-Atlantic CrossFit Challenge goes live May 27 at the Knoxville Civic Coliseum in Knoxville, Tennessee.

Watch a livestream of the competition here.

Review the event schedule here so you don't miss a beat.

MID-ATLANTIC CROSSFIT CHALLENGE
Individuals
Event 1

3 attempts for max load of:

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

For time:

50 GHD sit-ups
30-ft handstand walk
30 overhead squats (145/95 lb)
60-ft handstand walk
40 GHD sit-ups
60-ft handstand walk
20 overhead squats (185/115 lb)
90-ft handstand walk
30 GHD sit-ups
90-ft handstand walk
10 overhead squats (185/135 lb)

Time cap: 14 minutes
Event 3

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes
Event 4

4 rounds for time:

400-m Trueform run
30 wall-ball shots (20/14 lb)
20 chest-to-bar pull-ups
80-ft Tank push
10 sandbag-to-shoulders (150/100 lb)
80-ft Tank push

Time cap: 25 minutes
Event 5

For time:

2-km Echo bike
30 toes-to-bars
50 alternating dumbbell snatches (70/50 lb)
30 toes-to-bars
20 burpee box get-overs (48/40 in)

Time cap: 15 minutes
Event 6

For time:

18 ring muscle-ups
15 front squats (205/145 lb)
45-ft front-rack lunge
12 bar muscle-ups
9 shoulder-to-overheads (165/115 lb)
45-ft overhead lunge

Time cap: 10 minutes
Teams
Event 1

Snatch Ladder

M: 185|195|205|215|225|235|245|255|265|275|
11th platform staged at 285 lb

F: 135|140|145|150|155|160|165|170|175|180|
11th platform staged at 185 lb
Event 2

For time:

10 Worm clean and jerks
M1/M2 - 20 synchro wall-ball shots (30/20 lb) +
20 synchro chest-to-bars
10 Worm clean and jerks
M1/F1 - 20 synchro wall-ball shots (30/20 lb) +
20 synchro chest-to-bars
10 Worm clean and jerks
F1/F2 - 20 synchro wall-ball shots (30/20 lb) +
20 synchro chest-to-bars
10 Worm clean and jerks
F2/M2 - 20 synchro wall-ball shots (30/20 lb) +
20 synchro chest-to-bars
10 Worm clean and jerks

Time cap: 12 minutes
Event 3

For time, starting with the female pair:

40 thrusters (135/95 lb)
6 legless rope climbs
30 thrusters (135/95 lb)
4 legless rope climbs
20 thrusters (135/95 lb)
2 legless rope climbs

Time cap: 20 minutes
Event 4

4 rounds for time:

For time as waterfall M/F/M/F:

TrueForm runner (.7 km/.6 km)
+
10 ring muscle-ups
45-ft unbroken handstand walk
10 clean and jerks (205/145 lb)
45-ft unbroken handstand walk

Time cap: 15 minutes
Event 5

3 athletes perform 2 rounds for time:

60-cal row
40 synchro dumbbell squat cleans (60/50/40 lb)
20 synchro burpee box jump-overs (24 in)

Then,

20 Worm push presses
25 toes-to-bars (1 athlete)
+ Worm hold (3 athletes)
20 Worm push presses
25 toes-to-bars (1 athlete)
+ Worm hold (3 athletes)
20 Worm push presses
25 toes-to-bars (1 athlete)
+ Worm hold (3 athletes)
20 Worm push presses
25 toes-to-bars (1 athlete)
+ Worm hold (3 athletes)
20 Worm push presses

Time cap: 25 minutes
Event 6

2 rounds for time:

M/F Pair 1:
24 synchro deficit handstand push-ups (3/1.5 in)
+
M/F Pair 2:
12 synchro bar muscle-ups
12 Worm thrusters (all athletes)
+
M/F Pair 1
12 synchro bar muscle-ups
+
M/F Pair 2:
24 synchro deficit handstand push-ups (3/1.5 in)
12 Worm thrusters (all athletes)

Time cap: 12 minutes
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