Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.25: CrossFit Lowlands Throwdown: Devil's Advocate is Hard because Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press meet a roughly 11:00 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 22.25: CrossFit Lowlands Throwdown: Devil's Advocate

• Elite: <6:44
• Advanced: 8:05-9:27
• Intermediate: 11:00-2:19.5
• Beginner: >0:42

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): The repeated work around Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press scores 0.6 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (6/10): The 11:00 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• 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): Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press drive a 0.4 power score through controlled force rather than maximal explosiveness.
• Flexibility (3/10): Handstand Push-Up create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Endurance (2/10): Semifinals 22.25: CrossFit Lowlands Throwdown: Devil's Advocate scores 0.2 for endurance because its 11:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.

Movements

• Devil Press
• Handstand Push-Up
• Sandbag Shoulder-to-Overhead

Scaling Options

Reduce Sandbag Shoulder-to-Overhead to a load that permits crisp small sets without failed reps. Replace Handstand Push-Up with box pike handstand push-ups.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 11:00 cap. Preserve the primary challenge of Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.25: CrossFit Lowlands Throwdown: Devil's Advocate is intended as a moderate-duration test centered on Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press. 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 Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press 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 11:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 127 reps; the fastest finisher target is 6:03, with Sandbag Shoulder-to-Overhead at up to 70 lb and Devil Press as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Handstand Push-Up; W includes Devil Press and Sandbag Shoulder-to-Overhead. That produces G 30%, M 0%, and W 70%.

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