The 2023 CrossFit Semifinals are fast approaching, with the North American East Semifinal kicking off the festivities on May 18-21 in Orlando, FL. On May 8, CrossFit HQ released the six tests that the Teams division will be tasked with during the penultimate stage of the season. Check them out below:
View this post on Instagram
[Related: 2023 CrossFit Adaptive Divisions — Who Is the Fittest on Earth® and Who Is Going to the Games?]
2023 CrossFit Semifinal — Team Division Tests
The 2023 CrossFit Semifinals are all live, in-person contests.
Test One
Four rounds for time, with one member at each station, of:
- Echo bike* — Women: 2K | Men: 2.5K
- 800-meter run*
- Bear-hug sandbag hold* — Women: 150-pound sandbag | Men: 200-pound sandbag
- 150 double-unders*
- 10 worm clean & jerks
*Athletes must change stations every round.
Time cap: 28 minutes
Test Two
In Male/Female pairs for 15 minutes, complete as many rounds and reps as possible of:
- Three synchro muscle-ups — one partner on the rings, one partner on the bar
- Five synchro thrusters — Women: 65 pounds | Men: 95 pounds
*One pair works while the other rests, then switch.
**Add two muscle-ups and five thrusters after both pairs complete the round.
Test Three
As a relay (Female/Male/Female/Male), complete:
Female one and Male one
- 400-meter sprint
- 10 dumbbell bench presses — Women: 60-pound dumbbells | Men: 90-pound dumbbells
- 15 unbroken single-leg squats, leg one
- 15 unbroken single-leg squats, leg two
- Three handstand pirouettes
Female two and Male two
- 400-meter sprint
- 15 dumbbell bench presses — Women: 60-pound dumbbells | Men: 90-pound dumbbells
- 10 unbroken single-leg squats, leg one
- 10 unbroken single-leg squats, leg two
- Three handstand pirouettes
Time cap: 16 minutes
View this post on Instagram
[Related: CrossFitter Zack George to Star in British TV Show “Gladiators”, Withdraws Team from European Semifinal]
Test Four
Five rounds for time, in Male/Female pairs, of:
Male/Female pair one starts:
- Row — Women: seven calories | Men: 10 calories
- 10 (each) synchro alternating dumbbell snatches — Women: 60 pounds | Male: 90 pounds
- 15 (each) 24-inch box jumps, alternating
Male/Female pair two starts:
- Row — Women: seven calories | Men: 10 calories
- 20 (each) synchro alternating dumbbell snatches — Women: 50 pounds | Male: 70 pounds
- 10 (each) 30-inch box jumps, alternating
*When both pairs have completed a round, switch positions for the following round.
**Pair one will row three times and ski two times.
***Pair two will ski three times and row two times.
Time cap: 15 minutes
Test Five
- One minute of max-rep cleans — Women: 195 pounds | Men: 275 pounds
Two minutes rest.
- One minute of max-rep cleans — Women: 215 pounds | Men: 235 pounds
Two minutes rest.
- One minute of max-rep cleans — Women: 235 pounds | Men: 315 pounds
Test Six
For time:
- 15 worm burpees
- 15 worm squats
- Women complete one seated legless rope climb (each)
- Men complete 10 strict chest-to-wall handstand push-ups (each)
Switch
- 15 worm burpees
- 15 worm squats
- Women complete two legless rope climbs (each)
- Men complete 15 strict handstand push-ups (each)
Switch
- 15 worm burpees
- 15 worm squats
- Women complete three rope climbs (each)
- Men complete 20 handstand push-ups (each)
Switch
- 15 worm burpees
- 15 worm squats
Time cap: 16 minutes
2023 CrossFit Semifinal Schedule
The remaining CrossFit Semifinals for Individuals and Teams are 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. For Individual competition, a new Fittest Woman on Earth® will be crowned as six-time Games champion Tia-Clair Toomey is sitting out of the 2023 Games due to pregnancy.
Featured image: @crossfitgames on Instagram