Semifinals Workouts

2022 CrossFit Games

North America Semifinals

Syndicate Crown

May 20 - 22, 2022
Knoxville, Tennessee, USA

2022 Syndicate Crown Team Workouts

SYNDICATE CROWN
Event 1: "Team Snatch Ladder"

Weight in lb

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: "Fury Road"

Four intervals for total distance lunged:

3/3/3/3
20 four-way synchro wall balls (30/20 lb)
15 Worm deadlifts
20 Worm push presses

*Worm lunge for distance in time remaining

Time cap: 16 minutes		 Event 3: "Thusters + Legless"

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: "Mirror Move"

For time:

10 Worm clean and jerks
M1/M2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb)
10 Worm clean and jerks
M1/M2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb)
10 Worm clean and jerks
F1/F2 - 20 synchro C2B + 10 synchro DB OHS (100/70 lb)
10 Worm clean and jerks
F2/M2- 20 synchro C2B + 10 synchro DB OHS (100/70 lb)
10 Worm clean and jerks

Time cap: 15 minutes		 Event 5: "Night at the Roxbury"

For time:

4 athletes row 30/24 cal
20 Worm squats
3 athletes row 30/24 cal
20 Worm squats
2 athlete row 30/24 cal
20 Worm squats
1 athlete row 30/24 cal
20 Worm squats

*When not rowing, athletes complete 20 synchro burpees over the Worm

Then,

Four rounds:
20 synchro toes-to-bars
10 Worm hang power cleans

Time cap: 25 minutes		 Event 6: "Diddy Kong Racing"

Relay F/M/F/M

For time:
12 ring muscle-ups
9 deficit handstand push-ups (9/6 in)
6 sandbag-to-shoulders (200/150 lb)
3 squat cleans (275/185 lb)

Time cap: 14 minutes

CrossFit Atlas Games

June 10 - 12, 2022
Montreal, Quebec, Canada

Atlas Games Team Workouts

CROSSFIT ATLAS GAMES
Event 1
M/F 1
3 rounds:
15 synchro strict handstand push-ups
5 synchro front squats (265/155 lb)

M/F 2
3 rounds:
15 synchro strict handstand push-ups
5 synchro front squats (265/155 lb)

Time cap: 12 minutes		 Event 2
50 synchro wall-ball shots to 10-ft target (30/20 lb) (MF1)
50 synchro GHD sit-ups (MF2)
When pairs are done, they switch exercises.

Then:
50 synchro pistols (MF1 )
50 synchro toes-to-bars (MF2)
When pairs are done, they switch exercises.

Then:
50 hang cleans - MM 225 lb
50 hang cleans - FF 155 lb (waterfall fashion)

Then:
25/25-cal bike MM (bike 1)
20/20-cal bike FF (bike 2)

Time cap: 20 minutes		 Event 3
For time:

1 round each (in any order):
21/16-cal SkiErg
15 ring muscle-ups
90-ft handstand walk

Time cap: 14 minutes		 Event 4
Snatch Ladder

For heaviest successful lift
(Weight in lb.)


M: 185/195/205/215/225/235/245/255/265/275
(11th platform staged at 285)
F: 135/140/145/150/155/160/165/170/175/180
(11th platform staged at 185)		 Event 5
For time:

20 Worm clean and jerks
30 synchro burpees over Worm
40 chest-to-bar pull-ups*
30 synchro burpees over Worm
20 Worm clean and jerks

*Each athlete completes 40 reps while team members hold the Worm

Time cap: 20 minutes		 Event 6
Thrusters + Legless Rope Climbs

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

Granite Games

June 3 - 5, 2022
Eagan, Minnesota, USA

Granite Games Team Workouts

GRANITE GAMES
Event 1: "Handstand Isabel Relay"

For time (in relay fashion, F/F/M/M):

30 snatches (115/80 lb)
30-yard handstand walk

Time cap: 12 minutes		 Event 2: "Snatch Ladder"

Snatch Ladder

For heaviest successful lift

(Weight in lb.)

M: 185/195/205/215/225/235/245/255/265/275
(11th platform staged at 285)
F: 135/140/145/150/155/160/165/170/175/180
(11th platform staged at 185)
 		 Event 3: "Down & Up"

In mixed pairs, for time:

Pair #1
100-ft synchro sandbag lunges (100/70 lb)
75 GHD sit-ups – total
55 synchro dumbbell single-arm overhead squats (70/50 lb)
35 ring muscle-ups – total
100 synchro wall-ball shots (20/14 lb)

Right into …

Pair #2
100 synchro wall-ball shots (20/14 lb)
35 ring muscle-ups – total
55 synchro dumbbell single-arm overhead squats (70/50 lb)
75 GHD sit-ups – total
100-ft synchro sandbag lunges (100/70 lb)

Time cap: 34 minutes		 Event 4: "Speed Chipper"

For time:

Buy-in: 44 synchro chest-to-bar pull-ups

Right into …

11-9-7-5 Worm clean and jerks
120-yard shuttle run (individually F/M/F/M)

Time cap: 10 minutes		 Event 5: "Endure the Sled"

For time:

200-yard sled push (mixed pairs)
50 synchro line-facing burpees
75/50-cal bike (same-gender pairs)
1,500-m team run
75/50-cal bike (same-gender pairs)
50 synchro line-facing burpees
200-yard sled push (mixed pairs)

Time cap: 35 minutes		 Event 6: "Thrusters + Legless Rope Climbs"

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

Mid-Atlantic CrossFit Challenge

May 27 - 29, 2022
Knoxville, Tennessee, USA

MACC Team Workouts

MID-ATLANTIC CROSSFIT CHALLENGE
Event 1: "Team Snatch Ladder"

Snatch 
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: "Grease"

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: "Thrusters + Legless"

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: "TLC"

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: "Off the Grid"

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: "Channel 4 News Team"

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

Europe Semifinals

CrossFit Strength in Depth 

June 10 - 12, 2022
London, United Kingdom
Strength in Depth team workouts

STRENGTH IN DEPTH
Event 1: "Inferno"

For time:

MF Pair 1
2,000-m run (Assault Runner)*
1,200-m row
300 double-unders

MF Pair 2
2,000-m run (Assault Runner)*
1,200-m row
300 double-unders

*Advance to row triggers MF2

Time cap: 25 minutes		 Event 2: "The Goat Pen"

Pair 1
80-ft handstand walk (both athletes*)

6 rounds, “You Go, I Go” (3 times each):
6 ring muscle-ups
160-ft Husafell carry (75/50 kg)
80-ft handstand walk (both athletes*)

Pair 2
80-ft handstand walk (both athletes*)

4 rounds, “You Go, I Go” (2 times each):
12 ring muscle-ups
160-ft Husafell carry (75/50 kg)
80-ft handstand walk (both athletes*)

*Increments are completed in minimum distances of 20 feet

Time cap: 15 minutes		 Event 3: "Snatch Ladder"

For heaviest successful lift:

(Weight in kilograms)

M: 84/88/93/98/102/107/111/115/120/124
(11th platform staged at 129)
F: 61/63/65/68/70/72/75/77/79/81
(11th platform staged at 84)		 Event 4:"Purgatorio"

For time:
20 Worm ground-to-overheads
30 synchro burpees
50 synchro toes-to-bars (MF1)
20 Worm ground-to-overheads
50 synchro toes-to-bars (MF2)
30 synchro burpees
20 Worm ground-to-overheads

Time cap: 18 minutes		 Event 5: "Retro-14"

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

Time cap: 15 minutes		 Event 6: "Paradiso"

2 rounds for time:
30-cal Echo Bike (MF1)
40 strict handstand push-ups/handstand hold (MF2)
20-ft Worm lunge
30-cal Echo Bike (MF2)
40 strict handstand push-ups/handstand hold (MF1)
20-ft Worm lunge*

*Final 20-ft lunge to be completed as overhead Worm lunges

Time cap: 15 minutes

CrossFit Lowlands Throwdown 

May 20 - 22, 2022
Amsterdam, The Netherlands

Lowlands Throwdown Team Workouts

CROSSFIT LOWLANDS THROWDOWN
Event 1: "Thrusters and Legless"

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: "Crank"

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: "Tremors"

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: "Team Snatch Ladder"

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: "Sonic"

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: "Midsommar"

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

South America Semifinal

CrossFit Copa Sur

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

Copa Sur Team Workouts

CROSSFIT COPA SUR
Event 1: "Team Diane"

For time:
21-15-9
Deadlifts (310 kg)
Synchro handstand push-ups

Time cap: 9 minutes		 Event 2: "Run Board Run"

For time:
1,000-m run
500-m swim with paddleboard
1,000-m run

Time cap: 40 minutes		 Event 3: "Thrusters + Legless Rope Climbs"

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

Time cap: 15 minutes		 Event 4: "Team Snatch Ladder"

For heaviest successful lift:

(Weight in kilograms)

M: 84/88/93/98/102/107/111/115/120/124
(11th platform staged at 129)
F: 61/63/65/68/70/72/75/77/79/81
(11th platform staged at 84)		 Event 5: "Anaconda Row"

For time:
FF/MM
16/24-cal row
(rest of team Anaconda hold)

Then, the entire team performs:
50 Anaconda clean and push press
16-m Anaconda lunge

Time cap: 15 minutes		 Event 6: "Up and Sides Down"

For time:
2 pairs each perform alternating
2-4-6-8
Synchro ring muscle-ups
4-8-12-16
Synchro handstand walk (meters)

Time cap: 11 minutes

Asia Semifinal

Far East Throwdown

June 3 - 5, 2022
Busan, South Korea
Far East Throwdown Team Workouts

FAR EAST THROWDOWN
Event 1: "Hello, Hello, Hello"

For time:
F1
30 hang power snatches (75 lb)
30 chest-to-bar pull-ups

M1
20 power snatches (155 lb)
20 bar muscle-ups

F2/M2
10 synchro squat snatches (185/125 lb)
10 synchro ring muscle-ups

Time cap: 12 minutes		 Event 2: "Short or Long"

For time :

100 double-unders
50-ft handstand walk
1/1/1/1/1 clean and jerk

F: 125/145/165/175/185 lb
M: 205/225/245/265/285 lb

**2A. (F1 → F2) 00:00 ~ 09:00
**2B. (M1 → M2) 09:00 ~ 18:00

Time cap: 18 minutes		 Event 3: "Thrusters + Legless Rope Climbs"

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: "Team Snatch Ladder"

For Heaviest Successful Lift

(Weight in lb.)

M: 185/195/205/215/225/235/245/255/265/275
(11th platform staged at 285)
F: 135/140/145/150/155/160/165/170/175/180
(11th platform staged at 185)

(Weight in kilograms)

M: 84/88/93/98/102/107/111/115/120/124
(11th platform staged at 129)
F: 61/63/65/68/70/72/75/77/79/81
(11th platform staged at 84)

Time: 22 minutes		 Event 5: "Team Far East Chipper"

For time:

50 handstand push-ups with handstand hold
50 synchro wall-ball shots (20/14 lb)
Run 400 m (A) / Row 500 m (B)
50 GHD sit-ups with hanging hold
50 synchro toes-to-bars
Row 500 m (A) / Run 400 m (B)

In relay style: FF → MM

Time cap: 22 minutes		 Event 6:"Worm V"

For time :

50-ft Worm lunges
40 Worm cleans
30 Worm synchro burpees
40 Worm thrusters
50-ft Worm lunge

Time cap: 12 minutes

Oceania Semifinal

Torian Pro

May 20 - 22, 2022
Tennyson, Queensland, Australia

Torian Pro Team Workouts

TORIAN PRO
Event 1

5 rounds for time:

40 synchro toes-to-bar (M/F pair, 20 each)
300-m synchro run (M/F pair, 150 m each)
20 Worm burpees
10 Worm cleans

Time cap: 26 minutes		 Event 2

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 3

3 rounds for time:

15 synchro bar muscle-ups
15/10-cal Echo bike (4 athletes synchro)
15 synchro clean and jerks (65/43 kg)

Time cap: 14 minutes		 Event 4

For time:

Snatch Ladder
(Weight in kilograms)

M: 84|88|93|98|102|107|111|115|120|124|
11th platform staged at 129 kg

F: 61|65|68|70|72|75|77|79|81|
11th platform staged at 84 kg		 Event 5

In M/F pairs, for time:

45-30-15
Synchro deadlifts (102/70 kg)
Synchro handstand push-ups
Once the first M/F pair completes the workout, the second M/F will start.

Time cap: 16 minutes		 Event 6

For time:

1,000/800-m row
100 double-unders
10 overhead squats (88/61 kg)
FF/MM relay

Time cap: 24 minutes

Africa Semifinal

CrossFit Fittest in Cape Town 

May 27 - 29, 2022
Cape Town, South Africa

FICT Team Workouts

FITTEST IN CAPE TOWN
Event 1

For time:

2,000-m SkiErg
(split any way as a team)

Then, in any order:

Each athlete completes:

150-m swim
20 slam ball squats (50/30 kg)		 Event 2

For time:

Accumulate 50 synchro bar muscle-ups per pair
(M/M then F/F)

Within a maximum of 7 rounds, 3 minutes on, 1 minute off:

15/10-cal Assault bike (partner 1)
20-m handstand walk (partner 2)

In remaining time of 3-minute round:
Max synchro bar muscle-ups

Time cap: 27 minutes		 Event 3

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

Time cap: 20 minutes		 Event 4

Max Snatch Ladder

M: 84|88|93|98|102|107|111|115|120|124|
11th platform staged at 129 kg

F: 61|65|68|70|72|75|77|79|81|
11th platform staged at 84 kg		 Event 5

For time:

In pairs, starting with M1/F1:
50 synchro chest-to-bar pull-ups
25 synchro power cleans (102/70 kg)
25 synchro dumbbell overhead squats (30/22.5 kg)
1000-m row (split as desired)

Immediately followed by M2/F2

Time cap: 25 minutes		 Event 6

For time:

First pair: (FF/MM or MM/FF)

50 wall balls (split as desired)
25 strict handstand push-ups (split as desired)

Then, the second pair completes the above sequence.

Then, team completes:
15-12-9
Worm push presses
Worm synchro burpees

Time cap: 18 minutes