2023 CrossFit Semifinals — Individual Workouts Revealed – Fitnessnacks


The 2023 CrossFit Semifinals kick off with the North American East Semifinal in Orlando, FL, on May 18-21, 2023, and close with the Europe and Asia Semifinals on June 1-4, 2023. For each of the seven Individual Semifinals, qualified athletes will compete in seven workouts to determine who will advance to the 2023 CrossFit Games in Madison, WI.

[Related: Six-Time CrossFit Games Champ Tia-Clair Toomey Gives Birth to a Baby Girl]

2023 CrossFit Semifinals — Individual Workouts

The 2023 CrossFit Individual Semifinals are live, in-person events comprised of the seven workouts below:

Workout One

For time: 

Time cap: 30 minutes. Women: 180 pounds | Men: 225 pounds

Workout Two

As many reps as possible (AMRAP) in three minutes of:

Complete three rounds, resting one minute between rounds. Each athlete’s score is the total reps across the three rounds. 

Women: Wear a 10-pound ruck, 24-inch box | Men: Wear a 20-pound ruck, 30-inch box

Workout Three

For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 

Time cap: 17 minutes

Workout Four

For load:

Time cap: six minutes

Following the time cap, athletes will have two minutes to reset for Test Five.

Workout Five

For time:

  • Eight snatches  — Women: 125 pounds | Men: 185 pounds
  • Run 800 meters 

Time cap: six minutes

Workout Six

For time:

  • 20 overhead squats — Women: 125 pounds | Men: 185 pounds
  • 500-meter row
  • Three handstand walk pirouettes
  • Two seated legless rope climbs
  • 20 strict chest-to-wall handstand push-ups
  • Two seated legless rope climbs
  • Three handstand walk pirouettes
  • 500-meter row 
  • 20 overhead squats — Women: 125 pounds | Men: 185 pounds

Time cap: Women: 16 minutes | Men: 15 minutes

Workout Seven

Three rounds for time of:

  • Echo Bike — Women: 10 calories | Men: 15 calories
  • 20 toes-to-bars
  • 60-foot sandbag bear-hug carry — Women: 150 pounds | Men: 200 pounds

Time cap: six minutes

[Related: How Katrin Davíðsdóttir Is Reinvigorating Her Training with Mat Fraser’s HWPO Programming]

2023 CrossFit Semifinal Schedule

The 2023 CrossFit Semifinals for Individuals and Teams are scheduled 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. 

Featured image: @crossfitgames on Instagram



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