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The 6 Individual Semifinal Workouts Are Out, This Will Be Good 🤩

 Written by 

Julien Raby

 Last updated on 

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All Individual Semifinal events are live! 🔥 Which is your favorite?

Support your favorite Semifinals athletes as they compete to secure their spot at the CrossFit Games.

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Here are the key dates to look for:

Week 1 → May 17-19
🌏 Asia Semifinal by @fareastthrowdown
🌍 Europe Semifinal by @frenchthrowdown

Week 2 → May 24-26
🌏 Oceania Semifinal by @torianpro
🌎 North America West Semifinal by @thewestcoastclassic

Week 3 → May 31-June 2
🌎 South America Semifinal by @cfcopasur
🌎 North America East Semifinal by @syndicatecrown
🌍 Africa Semifinal by @renegadegames

The workouts:

INDIVIDUAL EVENT 1

5 rounds for time:

  • 800-meter run
  • 10 clean and jerks

TIME CAP: 30 MINUTES

Women: 125 lb

Men: 185 lb

INDIVIDUAL EVENT 2

5 rounds for time:

  • 100 double-unders
  • 20 toes-to-bars
  • 10 front squats

TIME CAP: 18 MINUTES

Women: 155 lb

Men: 225 lb

INDIVIDUAL EVENT 3

7 rounds for time:

  • 10-calorie Echo bike
  • 1 legless rope climb
  • 10 box jump-overs
  • 1 legless rope climb

TIME CAP: 16 MINUTES

Women:  24-inch box, 15-foot rope

Men: 30-inch box, 15-foot rope

INDIVIDUAL EVENT 4

For time:

  • 400-meter row
  • 96-foot handstand walk
  • 600-meter row
  • 120-foot handstand walk
  • 800-meter row
  • 72-foot handstand walk

TIME CAP: 13 MINUTES

INDIVIDUAL EVENT 5

(2016 Regionals Event 1 redo)

For time:

  • 10 squat snatches by 2:00
  • 8 squat snatches by 4:00
  • 6 squat snatches by 6:00
  • 4 squat snatches by 8:00
  • 2 squat snatches by 11:00

TIME CAP: 11 MINUTES

Women: 135, 145, 155, 165, 175 lb

Men: 185, 205, 225, 245, 265 lb

INDIVIDUAL EVENT 6

For time:

  • 30/22-calorie Echo bike
  • 15 muscle-ups
  • 72-foot dumbbell walking lunge

TIME CAP: 6 MINUTES

Women: Two 70-lb dumbbells

Men: Two 100-lb dumbbells

About

Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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