Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.11: Granite Games: Event 1 is Hard because Handstand Walk and Thruster at up to 115 lb meet a roughly 6:00 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. Many average athletes will need to scale at least one limiter.

Benchmark Times for Semifinals 22.11: Granite Games: Event 1

• Elite: <2:58
• Advanced: 3:30-4:03
• Intermediate: 4:35-5:05
• Beginner: >0:1.13

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): The 6:00 scoring window and 2 movements score 0.7 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 115 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Power (4/10): Thruster drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Stamina (3/10): The repeated work around Handstand Walk and Thruster at up to 115 lb scores 0.3 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• 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.
• Endurance (2/10): Semifinals 22.11: Granite Games: Event 1 scores 0.2 for endurance because its 6:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.

Movements

• Thruster
• Handstand Walk

Scaling Options

Reduce Thruster to a load that permits crisp small sets without failed reps. Replace Handstand Walk with bear crawls or shorter handstand-walk segments.

Scaling Explanation

Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 6:00 cap. Preserve the primary challenge of Handstand Walk and Thruster at up to 115 lb, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.11: Granite Games: Event 1 is intended as a short, high-output test centered on Handstand Walk and Thruster at up to 115 lb. 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 Thruster at up to 115 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Increasing thruster volume at 115/80 lb competes directly with longer handstand-walk distances. L1-L3 reach 0.75-2.3 rounds; L4-L10 finish from 5:50 to 2:40, with elites preserving overhead stability through the round of 21.

Modality Profile

Counting each unique movement once, G includes Handstand Walk; W includes Thruster. That produces G 50%, M 0%, and W 50%.

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