af BLK BOX 2 min læsning

As a brand new phase of the CrossFit Games season begins, the Semi Finals will serve as the final hurdle for individual athletes and teams hoping to qualify for the 2021 CrossFit Games. 

The Semi Finals will take place over four consecutive weekends in May and June, hosting 30 men, 30 women, and 20 teams all competing to earn the title of fittest on Earth.

The 6 workouts have now been announced: 

Event 1: FRIENDLY FRAN

3 rounds for time of:

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

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

Timecap: 25 mins 

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

Time cap: 25 min.

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.

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

Event 6: GRETTEL

10 rounds for time of:

  • 3 clean and jerks
  • 3 bar-facing burpees

Time cap: 7 min.

BLK BOX Athlete, Emma McQuaid is locked and loaded to compete in this years Semi finals and we can't wait to see what she achieves. Take a look back at her performance last year where she finished up as 19th fittest woman in the world. 


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