Workout Description
For time:
25/20-cal Echo bike
200 double-unders
100-ft handstand walk
100 wall-ball shots (20/14 lb)
100 GHD sit-ups
100-ft handstand walk
200 double-unders
25/20-cal Echo bike
Time cap: 22 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.10: CrossFit Atlas Games: Event 5 is Very Hard because Handstand Walk and GHD Sit-Up meet a roughly 22:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Semifinals 22.10: CrossFit Atlas Games: Event 5
- Elite: <8:45
- Advanced: 10:50-13:15
- Intermediate: 15:30-17:55
- Beginner: >5:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The repeated work around Handstand Walk and GHD Sit-Up scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (6/10): The 22:00 scoring window and 5 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Endurance (4/10): Semifinals 22.10: CrossFit Atlas Games: Event 5 scores 0.4 for endurance because its 22:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Flexibility (3/10): Handstand Walk create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
- Strength (2/10): External loading and force demands score 0.2 for strength. The prescription reaches about 20 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (2/10): Handstand Walk and GHD Sit-Up drive a 0.2 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Movements
- Air Bike
- Double-Under
- Handstand Walk
- Wall Ball
- GHD Sit-Up
Scaling Options
Replace Double-Under with single-unders at roughly twice the reps. Replace Handstand Walk with bear crawls or shorter handstand-walk segments. Replace GHD Sit-Up with AbMat sit-ups at reduced volume.
Scaling Explanation
Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 22:00 cap. Preserve the primary challenge of Handstand Walk and GHD Sit-Up, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.10: CrossFit Atlas Games: Event 5 is intended as a long, sustained test centered on Handstand Walk and GHD Sit-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Handstand Walk and GHD Sit-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
The two handstand-walk passages around 100 wall balls and 100 GHD sit-ups create the decisive shoulder-trunk bottleneck. L1-L3 are ranked at 200-550 reps; L4-L10 finish from 21:40 to 8:00 with high-skill work remaining consistent late.
Modality Profile
Counting each unique movement once, G includes Double-Under, Handstand Walk, and GHD Sit-Up; M includes Air Bike; W includes Wall Ball. That produces G 60%, M 20%, and W 20%.
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