Semifinals Workouts

2022 CrossFit Games

North America Semifinals

Syndicate Crown

May 20 - 22, 2022
Knoxville, Tennessee, USA

2022 Syndicate Crown Individual workouts

SYNDICATE CROWN
Event 1: "Barbell Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 2: "Oregon Trail"

For time:

30-cal Echo bike
Tank push (75 ft)
30 double dumbbell burpee deadlifts (50/35 lb)
Tank push (75 ft)
20-cal Echo bike
Tank push (75 ft)
20 double dumbbell hang snatches (50/35 lb)
Tank push (75 ft)
10-cal Echo bike
Tank push (75 ft)
10 devil presses (50/35 lb)

Time cap: 12 minutes		 Event 3: "2014 Regional Event 5"

10 rounds for time:

1 legless rope climb, 15 ft
Run, 170 ft

Time cap: 11 minutes		 Event 4: "Skiing with Karen"

10-20-30-40-50
Concept2 SkiErg calories
Wall-ball shots (20/14 lb to 10-ft target)
GHD sit-ups
80-ft handstand walk (40-ft unbroken sections)

Time cap: 25 minutes		 Event 5: "Jackie Style"

For time:

1,000-meter row
50 thrusters (45/35 lb)
60 chest-to-bar pull-ups
50 thrusters (45/35 lb)
1,000-meter row

Time cap: 15 minutes		 Event 6: "King Kong 2.0"

3 rounds for time:

8 ring muscle-ups
6 deficit handstand push-ups (9/6 in)
4 sandbag-to-shoulders (200/150 lb)
2 squat snatches (205/145 lb)

Time cap: 10 minutes

CrossFit Atlas Games 

June 10 - 12, 2022
Montreal, Quebec, Canada

Atlas Games Individual Schedule

ATLAS GAMES
Event 1
3 rounds for time:
21/16-cal SkiErg
15 parallette handstand push-ups
90-ft front-rack walking lunge (175/115 lb)

Time cap: 14 minutes		 Event 2
4 rounds for time:
24 toes-to-bars
12 sandbag cleans over the shoulder (150/100 lb)

Time cap: 10 minutes		 Event 3
For time:
30 ring muscle-ups
25 burpees over box (30/24 in)
15 squat snatches (205/145 lb)

Time cap: 10 minutes		 Event 4
Barbell Complex

3 attempts for max load of:
3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 5
For time:
25/20-cal Echo bike

200 double-unders
100-ft handstand walk
100 wall-ball shots (20/14 lb)
100 GHD sit-ups
100-ft handstand walk
200 double-unders
25/20-cal Echo bike

Time cap: 22 minutes		 Event 6
2014 Regional Event 5

10 rounds for time:
1 legless rope climb (15 ft)

Run 170 ft

Time cap: 11 minutes

Granite Games

June 3 - 5, 2022
Eagan, Minnesota, USA

Granite Games Indy Workouts

GRANITE GAMES
Event 1

For time:

9-15-21

Barbell thrusters (115/80 lb)
Handstand walks (yards)

Time cap: 6 minutes		 Event 2

Barbell Complex

3 attempts for max load of:

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

For time:

10 wall-ball shots (20/14 lb)
50 GHD sit-ups
20 wall-ball shots (20/14 lb)
40 single-arm dumbbell overhead squats (70/50 lb)
30 wall-ball shots (20/14 lb)
30 ring muscle-ups
40 wall-ball shots (20/14 lb)
200 double-unders
50 wall-ball shots (20/14 lb)
10 dumbbell clean and jerks (70/50 lb)

Time cap: 25 minutes
 		 Event 4

For time:

120-yard shuttle run
16 snatches (175/120 lb)
36 chest-to-bar pull-ups
160-yard shuttle run
36 chest-to-bar pull-ups
16 snatches (175/120 lb)
120-yard shuttle run

Time cap: 10 minutes
 		 Event 5

For time:

50-yard sled push
30 lane-facing burpees
50-yard sled push
1,000-m run
100/70-cal Echo bike
1,000-m run
50-yard sled drag
30 lane-facing burpees
50-yard sled drag

Time cap: 27 minutes
 		 Event 6

2014 Regional Event 5

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes
 

Mid-Atlantic CrossFit Challenge 

May 27 - 29, 2022
Knoxville, Tennessee, USA

MACC Indy Workouts

MID-ATLANTIC CROSSFIT CHALLENGE
Event 1: "Barbell Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 2: "Midline Sadness"

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: "2014 Regional Event 5"

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 4: "The MACC Mile"

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: "Hardcore Parkour"

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: "Turbo Tunnel"

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

Europe Semifinals

CrossFit Strength in Depth 

June 10 - 12, 2022
London, United Kingdom

Strength in Depth Individual Workouts

CROSSFIT STRENGTH IN DEPTH
Event 1: "Copperfield"

For time:
1,000-m run
2,000-m row
300 double-unders
1,000-m run

Time cap: 26/28 minutes		 Event 2: "Havisham"

3 rounds for time:

12 ring muscle-ups
30 alternating single-leg squats
9 hang power snatches (70/48 kg)

Time cap: 12 minutes		 Event 3: "Carol Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 4: "Curiosity Shop"

For time:

50 kettlebell deadlifts (80/64 kg)
150-ft handstand walk*
50 box jump-overs (24/20 in)
75 toes-to-bars
50 box jump-overs (24/20 in)
150-ft handstand walk*
50 kettlebell deadlifts (80/64 kg)

*25-ft minimum unbroken

Time cap: 16 minutes		 Event 5: "Twist"

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 6: "Hard Times"

For time:

21-15-9
Echo Bike calories
Bar-facing burpees
Thrusters (61/43 kg)

Time cap: 9 minutes

CrossFit Lowlands Throwdown 

May 20 - 22, 2022
Amsterdam, The Netherlands

2022 Lowlands Throwdown Indy Workouts

CROSSFIT LOWLANDS THROWDOWN
Event 1: "2014 Regional Event 5"

10 rounds for time:

1 legless rope climb, 15 ft
Run, 170 ft

Time cap: 11 minutes		 Event 2: "Insidious"

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: "Jigsaw"

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: "Barbell Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 5: "Devil's Advocate"

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

South America Semifinal

CrossFit Copa Sur 

June 10 - 12, 2022
Enseada do Suá, Vitória, Brazil

Copa Sur Individual Workouts

CROSSFIT COPA SUR
Event 1: "Chipper 22"

For time:
50 wall-ball shots (30/20 lb)
50 chest-to-bar pull-ups
100 double-unders
50 deadlifts (90/60 kg)

Time cap: 12 minutes		 Event 2: "Run Swim Run"

For time:
2,000-m run
500-m swim
2,000-m run

Time cap: 40 minutes		 Event 3: "Barbell Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 4
"2014 Regional Event 5"

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 5: "Too Many Rings"

For time:
100 thrusters (45/30 kg)

Every 2 minutes on the minute complete:
5 ring muscle-ups

Time cap: 10 minutes		 Event 6: "Last One Standing 22"

Part I (all athletes)
For time:
Row (30/20 cal)
24-m handstand walk
Row (15/10 cal)
12-m handstand walk

Time cap: 4 minutes

Fastest 10 athletes advance to Part II

Part II
For time:
Row (20/15 cal)
12-m handstand walk

Time cap: 2 minutes
5 elimination rounds

Asia Semifinal

Far East Throwdown 

June 3 - 5, 2022
Busan, South Korea

Far East Throwdown Individual Workouts

FAR EAST THROWDOWN
Event 1: "Crossing the Gwang-an Bridge"

3 rounds for time:
18/15-cal row
9 muscle-ups
12 hang snatches (135/95 lb)

Time cap: 12 minutes		 Event 2: "Barbell Complex"

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 3: "2014 Regional Event 5"

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 4: "Short or Long"

For time :

200 double-unders
100-ft handstand walk
5 snatches (185/125 lb)
4 snatches (205/135 lb)
3 snatches (225/145 lb)
2 snatches (245/155 lb)
1 snatch (265/165 lb)

Time cap: 12 minutes		 Event 5: "Far East Chipper"

For time :

40 handstand push-ups
40 wall-ball shots (20/14 lb)
40 dumbbell snatches (70/50 lb)
1,200-m run
40 GHD sit-ups
40 toes-to-bars
40 box jump-overs (24/20 in)

Time cap: 20 minutes		 Event 6: "Triple Dumbbell Bomb!"

For time :

50 double dumbbell deadlifts
100-ft double dumbbell walking lunges
150-ft farmers carry

(Weight: 100/70 lb)

Time cap: 9 minutes

Oceania Semifinal

Torian Pro 

May 20 - 22, 2022
Tennyson, Queensland, Australia

Torian Pro Individual Workouts

TORIAN PRO
Event 1

For time:

15 overhead squats (70/52 kg)
15 burpee box jumps-overs (24/20 in)
15 thrusters (61/43 kg)
15 power cleans (93/61 kg)
15 muscle-ups
Run 1,500 m
15 muscle-ups
15 power cleans (93/61 kg)
15 thrusters (61/43 kg)
15 burpee box jump-overs (24/20 in)
15 overhead squats (70/52 kg)

Time cap: 23 minutes		 Event 2

10 rounds for time:

1 legless rope climb, 15 ft
Run, 170 ft

Time cap: 11 minutes		 Event 3

3 attempts for max load of:

3 cleans
+
2 front squats
+
1 jerk (shoulder-to-overhead)		 Event 4

In 2 minutes:

15 chest-to-bar pull-ups
15/10-cal Echo bike
Max snatches in remaining time (47/35 kg)

Rest 2 minutes, then repeat until 60 snatches are completed. Four-round cap.

Time cap: 15 minutes		 Event 5

For time:

21 strict deficit handstand push-ups
180-ft Husafell bag carry
15 strict deficit handstand push-ups
180-ft kettlebell farmers carry
9 strict deficit handstand push-ups
90-ft yoke carry

Time cap: 11 minutes		 Event 6

For time:

1,000-m row
100 double-unders
10 deadlifts (185/125 kg)

Time cap: 7 minutes

Africa Semifinal

CrossFit Fittest in Cape Town

May 27 - 29, 2022
Cape Town, South Africa

FICT Individual Workouts

CROSSFIT FITTEST IN CAPE TOWN
Event 1

For time:

1,000-m SkiErg

Then,

5 rounds for time:
100-m swim
20 alternating bear hug forward lunges with slam ball (50/30 kg)

Time cap: 24 minutes		 Event 2

10 rounds for time:

1 legless rope climb (15 ft)
Run 170 ft

Time cap: 11 minutes		 Event 3

For time:

7 rounds of:

7 ring muscle-ups
7 bar-facing burpees
7 deadlifts (125/84 kg)

Time cap: 18 minutes		 Event 4

3 attempts for max load of:

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

For time:

100 wall balls
15-m handstand walk
75-cal row
15-m handstand walk
50 handstand push-ups
15-m handstand walk
25 toes-to-bars
15-m handstand walk

Time cap: 21 minutes		 Event 6

For time:

27 chest-to-bar pull-ups
27 dumbbell squat snatches (22.5/15 kg)
18 chest-to-bar pull-ups
18 dumbbell squat snatches (22.5/15 kg)
9 chest-to-bar pull-ups
9 dumbbell squat snatches (22.5/15 kg)

Time cap: 8 minutes