2023 CrossFit Semifinals — Individual Workouts Revealed
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.
View this post on Instagram
[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:
- 3,000-meter Echo Bike
- Hand-over-hand pull (84 feet)
- 2,000-meter Assault AirRunner
- Hand-over-hand pull (84 feet)
- 1,000-meter SkiErg
- Hand-over-hand pull (92 feet)
Time cap: 30 minutes. Women: 180 pounds | Men: 225 pounds
Workout Two
As many reps as possible (AMRAP) in three minutes of:
- Five ring complexes (one toe-to-ring, one muscle-up, one ring dip)
- 20 single-leg squats
- Max burpees over box
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:
- Deadlifts — Women: 220 pounds | Men: 295 pounds
- Dumbbell bench presses — Women: 60-pound dumbbells | Men: 90-pound dumbbells
- Squat cleans — Women: 105 pounds | Men: 145 pounds
Time cap: 17 minutes
Workout Four
For load:
- Run 800 meters
- Max snatch
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
View this post on Instagram
[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