Workout Description
For time :
50 double dumbbell deadlifts
100-ft double dumbbell walking lunges
150-ft farmers carry
(Weight: 100/70 lb)
Time cap: 9 minutes
Why This Workout Is Hard
For the average CrossFit athlete, Semifinals 22.34: Far East Throwdown: Triple Dumbbell Bomb! is Hard because Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 lb meet a roughly 9:00 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 22.34: Far East Throwdown: Triple Dumbbell Bomb!
- Elite: <6:22
- Advanced: 7:39-9:00
- Intermediate: 2:09-1:50.5
- Beginner: >0:36.5
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): The 9:00 scoring window and 3 movements score 0.8 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
- Stamina (6/10): The repeated work around Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 lb scores 0.6 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Strength (6/10): External loading and force demands score 0.6 for strength. The prescription reaches about 100 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (5/10): Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 lb drive a 0.5 power score through controlled force rather than maximal explosiveness.
- Flexibility (3/10): Dumbbell Walking Lunge create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
- Endurance (2/10): Semifinals 22.34: Far East Throwdown: Triple Dumbbell Bomb! scores 0.2 for endurance because its 9:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Movements
- Dumbbell Deadlift
- Dumbbell Walking Lunge
- Farmer Carry
Scaling Options
Reduce Dumbbell Deadlift to a load that permits crisp small sets without failed reps.
Scaling Explanation
Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 9:00 cap. Preserve the primary challenge of Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 lb, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 22.34: Far East Throwdown: Triple Dumbbell Bomb! is intended as a short, high-output test centered on Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 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 Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 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 9:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 101 reps; the fastest finisher target is 5:43, with Dumbbell Deadlift at up to 100 lb and Dumbbell Walking Lunge at up to 100 lb as the primary limiters.
Modality Profile
Counting each unique movement once, W includes Dumbbell Deadlift, Dumbbell Walking Lunge, and Farmer Carry. That produces G 0%, M 0%, and W 100%.
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