Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.13: Granite Games: Event 4 is Hard because Snatch at up to 175 lb and Chest-to-Bar Pull-Up meet a roughly 10:00 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 22.13: Granite Games: Event 4

• Elite: <4:40
• Advanced: 5:25-6:20
• Intermediate: 7:20-8:20
• Beginner: >0:47.5

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): The 10:00 scoring window and 3 movements score 0.8 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Stamina (5/10): The repeated work around Snatch at up to 175 lb and Chest-to-Bar Pull-Up scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (4/10): Semifinals 22.13: Granite Games: Event 4 scores 0.4 for endurance because its 10:00 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 175 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Flexibility (3/10): Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Power (3/10): Snatch drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.

Movements

• Shuttle Run
• Snatch
• Chest-to-Bar Pull-Up

Scaling Options

Reduce Snatch to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 10:00 cap. Preserve the primary challenge of Snatch at up to 175 lb and Chest-to-Bar Pull-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.13: Granite Games: Event 4 is intended as a moderate-duration test centered on Snatch at up to 175 lb and Chest-to-Bar Pull-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 Snatch at up to 175 lb and Chest-to-Bar Pull-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Thirty-two heavy snatches and 72 chest-to-bar pull-ups under shuttle fatigue are the primary limiters. L1-L3 are ranked at 30-90 reps; L4-L10 finish from 9:50 to 4:20, with elite tiers sustaining singles and large gymnastics sets.

Modality Profile

Counting each unique movement once, G includes Chest-to-Bar Pull-Up; M includes Shuttle Run; W includes Snatch. That produces G 40%, M 30%, and W 30%.

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