Workout Description
For time:
10 wall-ball shots (20/14 lb)
50 GHD sit-ups
20 wall-ball shots (20/14 lb)
40 single-arm dumbbell overhead squats (70/50 lb)
30 wall-ball shots (20/14 lb)
30 ring muscle-ups
40 wall-ball shots (20/14 lb)
200 double-unders
50 wall-ball shots (20/14 lb)
10 dumbbell clean and jerks (70/50 lb)
Time cap: 25 minutes
Why This Workout Is Extremely Hard
For the average CrossFit athlete, Semifinals 22.12: Granite Games: Event 3 is Extremely Hard because Single-Arm Overhead Squat at up to 70 lb and GHD Sit-Up meet a roughly 25:00 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. The Rx combination is realistically limited to elite athletes.
Benchmark Times for Semifinals 22.12: Granite Games: Event 3
- Elite: <11:59
- Advanced: 15:08-18:17
- Intermediate: 21:26-25:00
- Beginner: >2:10.5
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The repeated work around Single-Arm Overhead Squat at up to 70 lb 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 25:00 scoring window and 6 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Endurance (4/10): Semifinals 22.12: Granite Games: Event 3 scores 0.4 for endurance because its 25:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 70 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (4/10): Dumbbell Clean & Jerk 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.
- Flexibility (3/10): Single-Arm Overhead Squat create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Movements
- Wall Ball
- GHD Sit-Up
- Single-Arm Overhead Squat
- Ring Muscle-Up
- Double-Under
- Dumbbell Clean & Jerk
Scaling Options
Reduce Single-Arm Overhead Squat to a load that permits crisp small sets without failed reps. Replace GHD Sit-Up with AbMat sit-ups at reduced volume. Replace Ring Muscle-Up with chest-to-bar pull-ups plus ring dips.
Scaling Explanation
Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 25:00 cap. Preserve the primary challenge of Single-Arm Overhead Squat at up to 70 lb and GHD Sit-Up, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.12: Granite Games: Event 3 is intended as a long, sustained test centered on Single-Arm Overhead Squat at up to 70 lb 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 Single-Arm Overhead Squat at up to 70 lb 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
Many average athletes will meet the 25:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 442 reps; the fastest finisher target is 10:24, with Single-Arm Overhead Squat at up to 70 lb and GHD Sit-Up as the primary limiters.
Modality Profile
Counting each unique movement once, G includes GHD Sit-Up, Ring Muscle-Up, and Double-Under; W includes Wall Ball, Single-Arm Overhead Squat, and Dumbbell Clean & Jerk. That produces G 50%, M 0%, and W 50%.
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