Workout Description
For time:
1,200-m AirRunner
Then,
3 rounds:
12 axle bar deadlifts (121/89 kg)
6-m out-and-back handstand walks
1,200-m AirRunner
Then,
3 rounds;
12 axle bar deadlifts (121/89 kg)
6-m out-and-back handstand walks
Then,
600-m Concept2 row
Time cap: 22 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.23: CrossFit Lowlands Throwdown: Insidious is Very Hard because Axle Deadlift at up to 267 lb and Handstand Walk meet a roughly 22:00 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 22.23: CrossFit Lowlands Throwdown: Insidious
- Elite: <15:43
- Advanced: 18:44-22:00
- Intermediate: 1:1.5-0:52.5
- Beginner: >0:17.5
Training Focus
This workout develops the following fitness attributes:
- Endurance (6/10): Semifinals 22.23: CrossFit Lowlands Throwdown: Insidious scores 0.6 for endurance because its 22:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Strength (6/10): External loading and force demands score 0.6 for strength. The prescription reaches about 267 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Stamina (5/10): The repeated work around Axle Deadlift at up to 267 lb and Handstand Walk scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (5/10): The 22:00 scoring window and 4 movements score 0.5 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- 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 (2/10): Axle Deadlift at up to 267 lb and Handstand Walk drive a 0.2 power score through controlled force rather than maximal explosiveness.
Movements
- Assault Run
- Axle Deadlift
- Handstand Walk
- Row
Scaling Options
Reduce Axle Deadlift to a load that permits crisp small sets without failed reps. Replace Handstand Walk with bear crawls or shorter handstand-walk segments. 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 22:00 cap. Preserve the primary challenge of Axle Deadlift at up to 267 lb and Handstand Walk, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.23: CrossFit Lowlands Throwdown: Insidious is intended as a long, sustained test centered on Axle Deadlift at up to 267 lb and Handstand Walk. 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 Axle Deadlift at up to 267 lb and Handstand Walk 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 22:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 48 reps; the fastest finisher target is 14:12, with Axle Deadlift at up to 267 lb and Handstand Walk as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Handstand Walk; M includes Assault Run and Row; W includes Axle Deadlift. That produces G 30%, M 40%, and W 30%.
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