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    2023 CrossFit Semifinals — Individual Workouts Revealed – Fitnessnacks

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    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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