SEMI FINAL EVENTS

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Semi final individual workouts

individual event 1
“2014 Regional Event 5

full workout descriptionEvent 1

10 rounds for time
1 legless rope climb, 15 foot
Run (170 foot)

TC 11 minutes

individual event 2
“Insidious”

full workout descriptionEvent 2

For time
1200m air runner
3 rounds
12 axle bar deadlifts 121/89 kg
6m out and back handstand walk

1200m air runner
3 rounds 
12 axle bar deadlifts 121/89 kg
6m out and back handstand walk

600m concept2 row

TC 22 minutes

individual event 3
“Jigsaw”

full workout descriptionEvent 3

2.5 minute to perform
27 chest to bar pull-ups
27 dumbbell thrusters 22,5/15 kg per hand
max reps burpee box jump overs 24/20 inch

2 minute to perform
21 chest to bar pull-ups
21 dumbbell thrusters 22,5/15 kg per hand
max reps burpee box jump overs 24/20 inch

1.5 minute to perform
15 chest to bar pull-ups
15 dumbbell thrusters 22,5/15 kg per hand
max reps burpee box jump overs 24/20 inch

1 minute to perform
9 chest to bar pull-ups
9 dumbbell thrusters 22,5/15 kg per hand
max reps burpee box jump overs 24/20 inch

1 min rest between segments

individual event 4
“Barbell Complex”

full workout descriptionEvent 4

3 attempts for max load of:
3 cleans + 2 front squats + 1 jerk
(shoulder-to-overhead)

individual event 5
“Devil’s Advocate”

full workout descriptionEvent 5

For time
50 devils press 22,5/15 kg per hand
40 handstand push-ups
30 sandbag to shoulder 70/45 kg
20 handstand push-ups
25 devils press 22,5/15 kg per hand

TC 11 minutes

individual event 6
“Die Hard with a Vengeance”

full workout descriptionEvent 6

For time
40/32 calorie echo bike
20/16 bar muscle-up
10 overhead squat 100/70 kg

TC 5 minutes

Semi final teams workouts

team event 1
“Thrusters + Legless”

full workout descriptionEvent 1

For time, starting with the female pair:
40 thrusters, 43 kg
6 legless rope climbs
30 thrusters, 43 kg
4 legless rope climbs
20 thrusters, 43 kg
2 legless rope climbs

Immediately followed by the male pair
(thrusters at 61 kg).

TC 20 minutes

teams event 2
“Crank”

full workout descriptionEvent 2

For time
5000-meter row

at 5:00, 10.00, 15.00 and 20.00 
42m sandbag carry relay 70/45 kg

TC 25 minutes

team event 3
“Tremors”

full workout descriptionEvent 3

Team Interval
3 minutes
50 sync chest to bar pull-ups
remainder: max reps worm “clean & jerk”

3 minutes
40 sync chest to bar pull-ups
remainder: max reps worm “clean & jerk”

3 minutes
20 sync bar muscle-ups
remainder: max reps worm “clean & jerk”

teams event 4
“Team Snatch Ladder”

full workout descriptionEvent 4

For total load:
In MM & FF pairs climb the snatch ladder 

Timing Details
0:00-0:25 - Lifter 1
0:25-0:50 - Lifter 2
0:50-1:00 - Transition to next platform/next pair enters. 
Continue cycling in this fashion until all athletes have lifted.

All lifts at the 11th platform start at the top of the minute.

team event 5
“Sonic”

full workout descriptionEvent 5

Four part Chipper - individual Relay
For time
15 strict handstand push-ups
30 single leg squats
15 burpee box jump overs 24/20 inch
30-meter handstand walk

TC 16 minutes

teams event 6
“Midsommar”

full workout descriptionEvent 6

For time
2 rounds for time
450m air runner / 600m ski erg
30 sync kettlebell snatch 32/24 kg
15 sync kettlebell overhead squat 32/24 kg

TC 8 minutes

CrossFit LLC is the registered owner of the CROSSFIT® mark, which is used under license.
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CrossFit LLC is the registered owner of the CROSSFIT® mark, which is used under license.