2023 CrossFit Team Semifinal Tests Revealed – Fitnessnacks

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    The 2023 CrossFit Semifinals are fast approaching, with the North American East Semifinal kicking off the festivities on May 18-21 in Orlando, FL. On May 8, CrossFit HQ released the six tests that the Teams division will be tasked with during the penultimate stage of the season. Check them out below:

    [Related: 2023 CrossFit Adaptive Divisions — Who Is the Fittest on Earth® and Who Is Going to the Games?]

    2023 CrossFit Semifinal — Team Division Tests

    The 2023 CrossFit Semifinals are all live, in-person contests.

    Test One

    Four rounds for time, with one member at each station, of:

    *Athletes must change stations every round.

    Time cap: 28 minutes

    Test Two

    In Male/Female pairs for 15 minutes, complete as many rounds and reps as possible of: 

    • Three synchro muscle-ups — one partner on the rings, one partner on the bar
    • Five synchro thrusters — Women: 65 pounds | Men: 95 pounds

    *One pair works while the other rests, then switch.
    **Add two muscle-ups and five thrusters after both pairs complete the round.

    Test Three

    As a relay (Female/Male/Female/Male), complete:

    Female one and Male one

    Female two and Male two

    • 400-meter sprint
    • 15 dumbbell bench presses —  Women: 60-pound dumbbells | Men: 90-pound dumbbells
    • 10 unbroken single-leg squats, leg one
    • 10 unbroken single-leg squats, leg two
    • Three handstand pirouettes

    Time cap: 16 minutes

    [Related: CrossFitter Zack George to Star in British TV Show “Gladiators”, Withdraws Team from European Semifinal]

    Test Four

    Five rounds for time, in Male/Female pairs, of:

    Male/Female pair one starts:

    • Row — Women: seven calories | Men: 10 calories
    • 10 (each) synchro alternating dumbbell snatches — Women: 60 pounds | Male: 90 pounds 
    • 15 (each) 24-inch box jumps, alternating

    Male/Female pair two starts:

    • Row — Women: seven calories | Men: 10 calories
    • 20 (each) synchro alternating dumbbell snatches — Women: 50 pounds | Male: 70 pounds
    • 10 (each) 30-inch box jumps, alternating

    *When both pairs have completed a round, switch positions for the following round.
    **Pair one will row three times and ski two times.
    ***Pair two will ski three times and row two times.

    Time cap: 15 minutes

    Test Five

    • One minute of max-rep cleans — Women: 195 pounds | Men: 275 pounds

    Two minutes rest.

    • One minute of max-rep cleans — Women: 215 pounds | Men: 235 pounds

    Two minutes rest.

    • One minute of max-rep cleans — Women: 235 pounds | Men: 315 pounds

    Test Six

    For time:


    • 15 worm burpees
    • 15 worm squats
    • Women complete two legless rope climbs (each)
    • Men complete 15 strict handstand push-ups (each)


    • 15 worm burpees
    • 15 worm squats
    • Women complete three rope climbs (each)
    • Men complete 20 handstand push-ups (each)


    • 15 worm burpees
    • 15 worm squats 

    Time cap: 16 minutes

    2023 CrossFit Semifinal Schedule

    The remaining CrossFit Semifinals for Individuals and Teams are as follows:

    • May 18-21 — North America East Semifinal | Orlando, FL
    • May 19-21 — Africa Semifinal | Johannesburg, South Africa
    • May 25-28 — North America West Semifinal | Pasadena, CA
    • May 25-28 — Oceania Semifinal | Tennyson, QLD, Australia
    • May 26-28 — South America Semifinal — Rio de Janeiro, Brazil
    • June 1-4 — Europe Semifinal | Berlin, Germany
    • June 1-4 — Asia Semifinal | Busan, South Korea

    The 2023 NOBULL CrossFit Games returns to Madison, WI, on Aug. 1-6, 2023. For Individual competition, a new Fittest Woman on Earth® will be crowned as six-time Games champion Tia-Clair Toomey is sitting out of the 2023 Games due to pregnancy.

    Featured image: @crossfitgames on Instagram

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