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All 6 CrossFit Online Semifinal Workouts Announced

These are the workouts athletes across five online Semifinals will tackle in hopes of earning a qualifying spot for the 2021 CrossFit Games.

The CrossFit Online Semifinal workouts have been announced. The six team and individual events will determine which athletes advance to the CrossFit Games for all virtual Semifinals.

Five of the ten 2021 Semifinals have moved online and will so be hosted by CrossFit. They include:

  • Brazil CrossFit Championship (June 11-33), where athletes such as Melina Rodriguez, Sasha Nievas, Guiherme Malheiros and Maximiliano Arigossi will hope to qualify to the Games this summer.
  • CrossFit Lowlands Throwdown (June 11-33), which will see the likes of Laura Horvath, Gabriela Migala, Annie Thorisdottir, Björgvin Karl Guðmundsson, Adrian Mundwiler, and Frederik Aegidius go heat-to-head.
  • CrossFit German Throwdown (June 11-33), where Kristin Holte, Katrin Davidsdottir, Samantha Briggs, Jonne Koski, Lukas Esslinger, Elliot Simmonds and many other experienced CrossFit Games athletes are set to compete.
  • CrossFit Atlas Games (June 18-20), the only North American online event will see top athletes such as Carolyne Prevost, Emily Rolfe, Chyna Cho, Patrick Vellner, Jeffrey Adler, and Brent Fikowski try to make their way back to the Games.
  • CrossFit Asia Invitational (June 18-20), where Yuko Sakuyama, Shahad Budebs, Roman Khrennikov, and Ant Haynes will fight for the two Games qualifying spots per category.

CrossFit Online Semifinal Workouts

There will be six online Semifinal workouts for individual athletes.

Event 1: FRIENDLY FRAN

3 rounds for time of:

  • 21 thrusters
  • 21 chest-to-bar pull-ups

♀ 85 lb. ♂ 115 lb.

Floorplan and movement standards here.

Event 2

For time:

  • 50 dumbbell shoulder-to-overheads
  • 50 dumbbell deadlifts
  • 50 GHD sit-ups
  • 100 single-arm dumbbell overhead squats
  • 50 GHD sit-ups
  • 50 dumbbell deadlifts
  • 50 dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Time cap: 25 min.

Floorplan and movement standards here.

Event 3

For time:

  • 30 muscle-ups
  • 30-m dumbbell front-rack lunge
  • 300 double-unders
  • 20 muscle-ups
  • 20-m dumbbell front-rack lunge
  • 200 double-unders
  • 10 muscle-ups
  • 10-m dumbbell front-rack lunge
  • 100 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. Dumbbells

Time cap: 25 min.

Floorplan and movement standards here.

Event 4

Complete as many repetitions as possible in 10 minutes of:

  • 10 snatches, 85/135 lb.

Rest 1 min.

  • 10 snatches, 125/185 lb.

Rest 1 min.

  • 10 snatches, 145/225 lb.

Rest 1 min.

  • Max-rep snatches in time remaining, 165/245 lb.

Time cap: 10 min.

Floorplan and movement standards here.

Event 5

For time:

  • 2,000-m row
  • 60-m handstand walk
  • 5 legless rope climbs
  • 1,000-m row
  • 40-m handstand walk
  • 4 legless rope climbs
  • 500-m row
  • 20-m handstand walk
  • 3 legless rope climbs

Time cap: 30 min.

Floorplan and movement standards here.

Event 6: GRETTEL

10 rounds for time of:

  • 3 clean and jerks
  • 3 bar-facing burpees

♀ 95 lb. ♂ 135 lb.

Time cap: 7 min.

Floorplan and movement standards here.

Find the full Semifinal seeding here.

Team CrossFit Online Semifinal Workouts

Event 1

3 rounds for time of:

  • 15 synchro thrusters
  • 15 synchro chest-to-bar pull-ups
  • 15 synchro bar-facing burpees

♀ 85 lb.   ♂ 115 lb.

Time cap: 15 min.

Event 2

For total time, men first then women:

  • 35 synchro dumbbell shoulder-to-overheads
  • 35 synchro dumbbell deadlifts
  • 35 synchro GHD sit-ups
  • 75 synchro single-arm dumbbell overhead squats, switching arms as needed
  • 35 synchro GHD sit-ups
  • 35 synchro dumbbell deadlifts
  • 35 synchro dumbbell shoulder-to-overheads

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Order: MM, then WW

Time cap: 25 min.

Event 3

For time:

  • 30-m synchro dumbbell front-rack lunge (WW then MM)
  • 200 double-unders (MM then WW)
  • 30 muscle-ups per pair on 2 sets of rings, 1 for MM and 1 for WW
  • 20-m synchro dumbbell front-rack lunge (WW then MM)
  • 150 double-unders (MM then WW)
  • 20 muscle-ups
  • 10-m synchro dumbbell front-rack lunge (WW then MM)
  • 100 double-unders (MM then WW)
  • 10 muscle-ups

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Order: WW begin on lunges, MM begin on double-unders. Switch when both are finished. Muscle-ups completed together.

Time cap: 25 min.

Event 4

For total weight:

  • M1, max snatch
  • M2, max clean and jerk
  • W1, max snatch
  • W2, max clean and jerk

Time cap: 19 min.

Order: M/M/W/W

*Athletes who clean and jerk in this workout must complete Ingrid in Event 6.

Event 5

For total time:

M/W pair 1 completes 2 rounds of:

  • 1,000-m row (M1)
  • 70-m handstand walk (14 lengths, W1)
  • 2 legless rope climbs each
  • 1,000-m row (W1)
  • 70-m handstand walk (14 lengths, M1)
  • 2 legless rope climbs each

Then, M/W pair 2 completes 2 rounds of:

  • 700-m row (M2)
  • 100-m handstand walk (20 lengths, W2)
  • 2 legless rope climbs each
  • 700-m row (W2)
  • 100-m handstand walk (20 lengths, M2)
  • 2 legless rope climbs each

Time cap: 40 min.

Event 6

For total time:

M/W pair 1 completes Grettel

10 rounds of:

  • 3 clean and jerks
  • 3 bar-facing burpees

M/W pair 2 completes Ingrid

10 rounds of:

  • 3 snatches
  • 3 bar-facing burpees

*Athletes who completed the clean and jerk in Event 4 must complete Ingrid.

♀ 95 lb.    ♂ 135 lb.

Time cap: 20 min.

Order: W/M/W/M

How to watch CrossFit Online Semifinals

There won’t be live coverage for any virtual Semifinal events, as athletes will complete each workout by themselves.

However, CrossFit will create virtual matchups that fans can catch up on Games Central.

CrossFit Online Semifinal Workouts Source: Courtesy of CrossFit Inc.

CrossFit Semifinals

Semifinals are part of the brand new CrossFit Games season design, which starts with the CrossFit Open, is followed by Quarterfinals, which determine the seeding for Semifinals, which in turn qualify athletes for the CrossFit Games.

It is very unusual to see an AMRAP workout for large-scale CrossFit event as “Showing the race and having a dramatic finish is challenging with this format,” explained Dave Castro, CrossFit Director of Sport, after programming Mary at the 2019 CrossFit Games.

However, a virtual format allows CrossFit to include events that might not necessarily work best on a live stage.

The 2021 CrossFit Semifinals started on May 28 and will run through four consecutive weekends until June 20, culminating with the Last Chance Qualifier.

In total, 400 individual athletes and 200 teams will compete in a CrossFit Semifinal for a chance to qualify for the 2021 CrossFit Games.

The CrossFit Games will see the top 40 men, women and teams from around the world compete for the tittle “Fittest on Earth.” They are set to take place between July 27 and August 1 in Madison, Wisconsin.

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