Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, Semifinals 22.19: CrossFit Strength in Depth: Copperfield is Very Hard because Double-Under and Run meet a roughly 28:00 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 22.19: CrossFit Strength in Depth: Copperfield

• Elite: <16:21
• Advanced: 19:02-21:44
• Intermediate: 24:25-28:00
• Beginner: >1:22

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The repeated work around Double-Under and Run scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (8/10): Semifinals 22.19: CrossFit Strength in Depth: Copperfield scores 0.8 for endurance because its 28:00 domain and monostructural share demand sustained aerobic output.
• Speed (5/10): The 28:00 scoring window and 3 movements score 0.5 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (1/10): Force and control demands score 0.1 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
• Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Power (1/10): Double-Under and Run drive a 0.1 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.

Movements

• Run
• Row
• Double-Under

Scaling Options

Replace Double-Under with single-unders at roughly twice the reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 28:00 cap. Preserve the primary challenge of Double-Under and Run, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.19: CrossFit Strength in Depth: Copperfield is intended as a long, sustained test centered on Double-Under and Run. 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 Double-Under and Run 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 28:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 276 reps; the fastest finisher target is 15:00, with Double-Under and Run as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Double-Under; M includes Run and Row. That produces G 30%, M 70%, and W 0%.

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