WOD SEMI-FINALS CROSSFIT GAMES 2023 IN BERLIN. INDIVIDUAL, BY TEAMS AND PICSIL MATERIAL RECOMMENDED FOR THESE.

- Picsil Hex Tech 7mm knee pads

WOD 3:

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

Deadlifts
Dumbbell bench presses

Squat cleans

Time limit: 17 minutes
♀ 220 lb deadlift, 60 lb dumbbell, 105 lb clean squat (99.5 kg, 27 kg, 47.5 kg) ♂ 295 lb deadlift, 90 lb dumbbell, 145 lb (133.5 kg, 41 lb) kg, 65.5 kg) squat clean

WOD 4:

For loading:

800-m Assault AirRunner
max snatch

Time limit: 6 minutes. After the time limit, athletes will have 2 minutes to restart for Test 5.

WOD 5:

For the time:

8 snatches
800-m Assault AirRunner

Time limit: 6 minutes

♀ 125 lbs (56.5 kg)
♂ 185 pounds (84 kg)

WOD 6:

For the 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 limit: 15 minutes (men); 16 minutes (women)

♀ 125 lbs (56.5 kg)
♂ 185 pounds (84 kg)

WOD 7:

3 rounds per time of:

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

Time limit: 6 minutes

♀ 150 pounds (68 kg)
♂ 200 pounds (90.5 kg)

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

WOD 1:

4 rounds per 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 cleans and jerks

Time limit: 28 minutes

*Athletes must change stations each round.

♀ 150 lb (68 kg) sandbag ♂ 200 lb (90.5 kg) sand bag

- Bee rope fast rope

- Picsil phoenix grips (without magnesium)

WOD 2:

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

3 synchronized 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 switches.
**Add +2 muscle-ups and +5 thrusters after both partners complete the round.

♀ 29.5 kg (65 lb) thrusters ♂ 43 kg (95 lb) thrusters

WOD 3:

As 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 limit: 16 minutes

WOD 4:

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

MF 1 pair begins:

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

MF 2 pair begins:

10/7 ski calories
20 (each) synchronized 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, change positions for the next round.
**Couple 1 will paddle 3 times and ski 2 times.
***Pair 2 will ski 3 times and paddle 2 times.

Time limit: 15 minutes

WOD 5:

1 minute max-rep cleans ( weight 1, lightest )
2 minutes rest

1 min max-rep cleans ( weight 2 )
2 minutes rest

1 min max-rep cleans ( weight 3, heaviest )

♀ 195, 215, 235 lb (88.5, 97.5,106.5 kg)
♂ 275, 295, 315 lb (125,134,143 kg)