De workouts van de Syndicate Crown – CrossFit halve finale 2022

NOBULL CrossFit Games 2022 - CrossFitWereld

De halve finales van de NOBULL CrossFit Games zijn in volle gang. Dit zijn de workouts en volgorde op de Syndicate Crown.

Individuele workouts

Workout 1

3 attempts for max load van:

3 cleans + 2 front squats + 1 jerk (shoulder-to-overhead)


Workout 2

For time:

  • 30 cal Echo bike
  • Tank Push (23 meter)
  • 30 double dumbbell burpee deadlifts (16/22,5kg)
  • Tank Push (23 meter)
  • 20 cal Echo bike
  • Tank Push (23 meter)
  • 20 double dumbbell hang snatch (16/22,5kg)
  • Tank Push (23 meter)
  • 10 cal Echo bike
  • Tank Push (23 meter)
  • 10 devils presses (16/22,5kg)

Timecap 12minuten

Workout 3

10 rounds for time:

  • 1 legless rope climb, 4,5 m
  • Run (52 meter)

Time Cap: 11 minutes

Workout 4

10-20-30-40-50 reps/cals van:

  • Concept2 SkiErg cals
  • Wall-ball shots (6/9 kg – 3 meter target)
  • GHD Sit-ups
  • 25 meter handstand walk (12,5 m unbroken sections)

Time Cap 25 minuten

Workout 5

For time:

  • 1000 m row
  • 50 thrusters (15/20kg)
  • 60 Chest-to-bar pull-ups
  • 50 thrusters (15/20kg)
  • 1000 m row

Time cap: 15 minuten

Workout 6

3 rounds for time:

  • 8 ring muscle-ups
  • 6 deficit handstand push-ups (15/23cm)
  • 4 sandbag to shoulders (66/90kg)
  • 2 squat snatches (66/93kg)

Time Cap 10 minuten

Team workouts

Workout 1

Snatch ladder

Heren: 84/89/93/98/102/107/111/116/120/125/ kg
Het elfde plateau is gesteld op 130 kg

Dames: 61/64/66/68/70/73/75/77/79/82
Het elfde plateau is gesteld op 84 kg

Workout 2

3/3/3/3

  • 20 viertal synbc wall-ball shots (9/14 kg)
  • 15 worm deadlifts
  • 20 worm push-presses

*worm lunge for distance in overige tijd

Time Cap 16 min

Workout 3

For time – start met dames paar

  • 40 thrusters (43/61kg)
  • 6 leggless rope climbs
  • 30 thrusters (43/61kg)
  • 4 leggless rope climbs
  • 20 thrusters (43/61kg)
  • 2 leggless rope climbs

Workout 4

  • 10 Worm cleand and jerks
  • M1/M2 20 sync Chest-to-bar + 10 sync dumbbell Overhead scquats (32/45kg)
  • 10 Worm cleand and jerks
  • M1/V1 20 sync Chest-to-bar + 10 sync dumbbell Overhead scquats (32/45kg)
  • 10 Worm cleand and jerks
  • V1/V1 20 sync Chest-to-bar + 10 sync dumbbell Overhead scquats (32/45kg)
  • 10 Worm cleand and jerks
  • V2/M2 20 sync Chest-to-bar + 10 sync dumbbell Overhead scquats (32/45kg)
  • 10 Worm cleand and jerks

Time Cap 15 minuten

Workout 5

For time:

  • 4 atleten row 24/30 cal
  • 20 worm squats
  • 3 atleten row 24/30 cal
  • 20 worm squats
  • 2 atleten row 24/30 cal
  • 20 worm squats
  • 1 atleteet row 24/30 cal
  • 20 worm squats

Wanneer een atleet niet roeit doen zij 20 sync burpees over de worm

Gevolgd door 4 rondes van:

  • 20 sync toes-to-bar
  • 10 worm hang power cleans

Time Cap 25 minuten

Workout 6

For time:

Schema – V/M/V/M

  • 12 ring muscle-ups
  • 9 deficit handstand push-ups (15/23cm)
  • 6 Sandbag to shoulders (68/91kg)
  • 3 squat cleans (84/125kg)

Time Cap 14 minuten