Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.28: CrossFit Copa Sur: Run Swim Run is Hard because Run and Swim meet a roughly 40:00 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 22.28: CrossFit Copa Sur: Run Swim Run

• Elite: <21:40
• Advanced: 25:00-28:45
• Intermediate: 32:55-37:05
• Beginner: >33:20

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): Semifinals 22.28: CrossFit Copa Sur: Run Swim Run scores 1.0 for endurance because its 40:00 domain and monostructural share demand sustained aerobic output.
• Stamina (4/10): The repeated work around Run and Swim scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (4/10): The 40:00 scoring window and 2 movements score 0.4 for speed; success rewards repeatable 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): Run and Swim 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
• Swim

Scaling Options

Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the extended endurance domain and capable of meaningful progress inside the 40:00 cap. Preserve the primary challenge of Run and Swim, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.28: CrossFit Copa Sur: Run Swim Run is intended as a extended endurance test centered on Run and Swim. 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 Run and Swim before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Open-water swim pace and the ability to run effectively afterward determine whether athletes beat the 40-minute cap. L1-L4 cover 1,500-4,000 m; L5-L10 finish from 39:10 to 20:00 with increasingly efficient water transitions.

Modality Profile

Counting each unique movement once, M includes Run and Swim. That produces G 0%, M 100%, and W 0%.

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