Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 22.36: Torian Pro: Event 4 is Hard because Snatch at up to 104 lb and Chest-to-Bar Pull-Up meet a roughly 15:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and 6 minutes of programmed recovery temper the density but do not remove accumulated fatigue. Many average athletes will need to scale at least one limiter.

Benchmark Times for Semifinals 22.36: Torian Pro: Event 4

• Elite: <6:48
• Advanced: 7:55-9:10
• Intermediate: 10:35-12:10
• Beginner: >0:27.5

Training Focus

This workout develops the following fitness attributes:

• Speed (6/10): The 15:00 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Stamina (5/10): The repeated work around Snatch at up to 104 lb and Chest-to-Bar Pull-Up scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Endurance (4/10): Semifinals 22.36: Torian Pro: Event 4 scores 0.4 for endurance because its 15:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Strength (3/10): External loading and force demands score 0.3 for strength. The prescription reaches about 104 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Flexibility (3/10): Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Power (3/10): Snatch drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.

Movements

• Chest-to-Bar Pull-Up
• Air Bike
• Snatch

Scaling Options

Reduce Snatch to a load that permits crisp small sets without failed reps. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 15:00 cap. Preserve the primary challenge of Snatch at up to 104 lb and Chest-to-Bar Pull-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.36: Torian Pro: Event 4 is intended as a moderate-duration test centered on Snatch at up to 104 lb and Chest-to-Bar Pull-Up. 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 Snatch at up to 104 lb and Chest-to-Bar Pull-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Chest-to-bar and bike buy-in pace determines how much of each 2-minute window remains for snatches, while prescribed rests create a hard time floor. L1-L3 reach 20-50 snatches; L4-L10 finish from 14:40 to 6:15 including required rest.

Modality Profile

Counting each unique movement once, G includes Chest-to-Bar Pull-Up; M includes Air Bike; W includes Snatch. That produces G 40%, M 30%, and W 30%.

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