Workout Description
For time:
50 kettlebell deadlifts (80/64 kg)
150-ft handstand walk*
50 box jump-overs (24/20 in)
75 toes-to-bars
50 box jump-overs (24/20 in)
150-ft handstand walk*
50 kettlebell deadlifts (80/64 kg)
*25-ft minimum unbroken
Time cap: 16 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.21: CrossFit Strength in Depth: Curiosity Shop is Very Hard because Handstand Walk and Box Jump-Over meet a roughly 16:00 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 22.21: CrossFit Strength in Depth: Curiosity Shop
- Elite: <9:31
- Advanced: 11:36-13:41
- Intermediate: 16:00-3:52.5
- Beginner: >1:10
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The repeated work around Handstand Walk and Box Jump-Over scores 0.8 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (7/10): The 16:00 scoring window and 4 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Endurance (3/10): Semifinals 22.21: CrossFit Strength in Depth: Curiosity Shop scores 0.3 for endurance because its 16:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Strength (3/10): External loading and force demands score 0.3 for strength. The prescription reaches about 80 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- 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.
- Power (3/10): Box Jump-Over 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
- Kettlebell Deadlift
- Handstand Walk
- Box Jump-Over
- Toes-to-Bar
Scaling Options
Reduce Kettlebell Deadlift 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 moderate-duration domain and capable of meaningful progress inside the 16:00 cap. Preserve the primary challenge of Handstand Walk and Box Jump-Over, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.21: CrossFit Strength in Depth: Curiosity Shop is intended as a moderate-duration test centered on Handstand Walk and Box Jump-Over. 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 Box Jump-Over 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 16:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 212 reps; the fastest finisher target is 8:28, with Handstand Walk and Box Jump-Over as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Handstand Walk, Box Jump-Over, and Toes-to-Bar; W includes Kettlebell Deadlift. That produces G 70%, M 0%, and W 30%.
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