Workout Description
For time :
40 handstand push-ups
40 wall-ball shots (20/14 lb)
40 dumbbell snatches (70/50 lb)
1,200-m run
40 GHD sit-ups
40 toes-to-bars
40 box jump-overs (24/20 in)
Time cap: 20 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 22.33: Far East Throwdown: Far East Chipper is Very Hard because GHD Sit-Up and Dumbbell Snatch at up to 70 lb meet a roughly 20:00 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 22.33: Far East Throwdown: Far East Chipper
- Elite: <11:49
- Advanced: 14:27-17:05
- Intermediate: 20:00-3:23
- Beginner: >1:01
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): The repeated work around GHD Sit-Up and Dumbbell Snatch at up to 70 lb scores 0.9 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Speed (7/10): The 20:00 scoring window and 7 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Power (5/10): Dumbbell Snatch and Box Jump-Over drive a 0.5 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Endurance (4/10): Semifinals 22.33: Far East Throwdown: Far East Chipper scores 0.4 for endurance because its 20:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Flexibility (4/10): Handstand Push-Up and Dumbbell Snatch create a 0.4 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
- Strength (3/10): External loading and force demands score 0.3 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.
Movements
- Handstand Push-Up
- Wall Ball
- Dumbbell Snatch
- Run
- GHD Sit-Up
- Toes-to-Bar
- Box Jump-Over
Scaling Options
Reduce Dumbbell Snatch to a load that permits crisp small sets without failed reps. Replace Handstand Push-Up with box pike handstand push-ups. Replace GHD Sit-Up with AbMat sit-ups at reduced volume.
Scaling Explanation
Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 20:00 cap. Preserve the primary challenge of GHD Sit-Up and Dumbbell Snatch at up to 70 lb, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.33: Far East Throwdown: Far East Chipper is intended as a long, sustained test centered on GHD Sit-Up and Dumbbell Snatch at up to 70 lb. 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 GHD Sit-Up and Dumbbell Snatch at up to 70 lb 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 20:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 185 reps; the fastest finisher target is 10:29, with GHD Sit-Up and Dumbbell Snatch at up to 70 lb as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Handstand Push-Up, GHD Sit-Up, Toes-to-Bar, and Box Jump-Over; M includes Run; W includes Wall Ball and Dumbbell Snatch. That produces G 60%, M 10%, and W 30%.
Similar Workouts to Semifinals 22.33: Far East Throwdown: Far East Chipper
If you enjoy Semifinals 22.33: Far East Throwdown: Far East Chipper, you might also like these similar CrossFit WODs:
- Semifinals 25.2 (90% similar) - 20-18-16-14-12-10-8-6-4-2 reps for time of:
Dumbbell overhead walking lunges
GHD sit-ups
♀ ...
- 400% (89% similar) - For time:
Male 1: 30 shuttle box jumps, 30 snatches
Male 2: 30 snatches, 30 shuttle box jumps
Femal...
- Semifinals 22.21: CrossFit Strength in Depth: Curiosity Shop (89% similar) - For time:
50 kettlebell deadlifts (80/64 kg)
150-ft handstand walk*
50 box jump-overs (24/20 in)
...
- Split Triplet (88% similar) - 5 rounds:
1 pegboard ascent
100 double-unders
10 DB hang split snatches (55 | 80 lb.)
10 DB hang...
- Nate (88% similar) - AMRAP in 20 minutes:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/53 lb)...
- Moon (88% similar) - For time:
7 rounds:
10 Dumbbell Hang Split Snatches, Right Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Du...
- Semifinals 22.10: CrossFit Atlas Games: Event 5 (88% similar) - For time:
25/20-cal Echo bike
200 double-unders
100-ft handstand walk
100 wall-ball shots (20/14...
- Millar (88% similar) - For time:
3 rounds of:
7 Ring Muscle-Ups
14 Thrusters (40/30 kg)
21 GHD Sit-Ups...
These WODs similar to Semifinals 22.33: Far East Throwdown: Far East Chipper share comparable training demands, time domains, and movement patterns.
