WOD SEMIFINALS CROSSFIT GAMES 2023 IN BERLIN. INDIVIDUAL, TEAM AND PICSIL MATERIAL RECOMMENDED FOR THESE.

WOD SEMIFINALS CROSSFIT GAMES 2023 IN BERLIN. INDIVIDUAL, TEAM AND PICSIL MATERIAL RECOMMENDED FOR THESE.

He semifinals of Berlin 2023 in INDIVIDUAL category and ere are the 7 wods performed by the best athletes in Europe in thour recommendations of Picsil material to perform each of them:

WOD 1:

For time: 
3,000-m Echo Bike 
Hand-over-hand pull (84 feet)
2,000-m Assault AirRunner
Hand-over-hand pull (84 feet)
1,000-m SkiErg 
Hand-over-hand pull (92 feet)
Time cap: 30 minutes
 180 lb (81.5 kg)
 225 lb (102 kg)

 

Picsil recommended for the performance of WOD 1 in the semifinals of Berlin 2023:

 

WOD 2:

As many reps as possible in 3 minutes of:
5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box
Complete 3 rounds, resting 1 minute between rounds. Score is total burpees over the box across the 3 rounds. 
 Wear a 10-lb (4.5-kg) ruck, 24-inch box
 Wear a 20-lb (9-kg) 
ruck, 30-inch box

WOD 3:

For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: 

Deadlifts
Dumbbell bench presses
Squat cleans

Time cap: 17 minutes

 220-lb deadlifts, 60-lb dumbbells, 105-lb (99.5-kg, 27-kg, 47.5-kg) squat cleans 
 295-lb deadlifts, 90-lb dumbbells, 145-lb (133.5-kg, 41-kg, 65.5-kg) squat cleans

 

WOD 4:

For load:

800-m Assault AirRunner
Max snatch

Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

 

WOD 5:

For time:

8 snatches 
800-m Assault AirRunner

Time cap: 6 minutes 

 125 lb (56.5 kg)
 185 lb (84 kg)

 

WOD 6:

For time:

20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row 
20 overhead squats

Time cap: 15 minutes (men); 16 minutes (women)

 125 lb (56.5 kg)
 185 lb (84 kg)

 

WOD 7: 

3 rounds for time of:

15/10 Echo Bike calories 
20 toes-to-bars
60-foot sandbag bear-hug carry

Time cap: 6 minutes

 150 lb (68 kg)
 200 lb (90.5 kg)

We also leave you the 6 wods that were disputed by TEAMS. The best teams of Europe, composed of 4 members in the semifinals of Berlin 2023 and our recommendations of Picsil material to carry out these wods:

WOD 1:

4 rounds for time, with one member at each station, of:

2.5K/2K Echo Bike*
800-m Assault AirRunner*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks

Time cap: 28 minutes 

*Athletes must change stations every round.

 150-lb (68-kg) sandbag 
 200-lb (90.5-kg) sandbag

 

WOD 2:

In MF pairs for 15 minutes, complete as many rounds and reps as possible of: 

3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65

*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.

 65-lb (29.5-kg) thrusters 
 95-lb (43-kg) thrusters

WOD 3:

As a relay (F/M/F/M), complete:

(F1 and M1)

400-m Assault AirRunner sprint
10 dumbbell bench presses
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes

(F2 and M2)

400-m Assault AirRunner sprint
15 dumbbell bench presses
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes

Time cap: 16 minutes

 60-lb (27-kg) dumbbells
♂ 90-lb (41-kg) dumbbells

WOD 4:

5 rounds for time, in M/F pairs, of:

MF Pair 1 starts:

10/7 row calories
10 (each) synchro alternating dumbbell snatches (♂90 lb, 41 kg / ♀60 lb, 27 kg)
15 (each) 24-inch box jumps, alternating

MF Pair 2 starts:

10/7 ski calories
20 (each) synchro alternating dumbbell snatches (♂70 lb, 32 kg / ♀50 lb, 22.5 kg) 
10 (each) 30-inch box jumps, alternating

*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.

Time cap: 15 minutes

 

WOD 6:

For time:

15 Worm burpees
15 Worm squats  

Women complete 1 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 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 3 rope climbs each
Men complete 20 handstand push-ups each

Switch

15 Worm burpees
15 Worm squats 

Time cap: 16 minutes

 

SOURCE OF INFORMATION: https://games.crossfit.com/workouts/semifinals/2023/4?division=11

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