What is a good score for Semifinals 23.4?

Good scores for Semifinals 23.4 depend on your fitness level: Elite athletes perform over 75lb, advanced athletes target 115lb-75lb, intermediate athletes aim for 155lb-115lb, and beginners should focus on proper form over hitting 155lb.

What is considered a good Semifinals 23.4 score?

A good Semifinals 23.4 score for most CrossFit athletes is between 155lb-115lb (intermediate level). Elite scores are over 75lb, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Semifinals 23.4?

Your Semifinals 23.4 target should match your fitness level. Beginners should aim for around 155lb with good form, while advanced athletes can target 115lb-75lb. Always prioritize proper movement over maximum reps.

How do I scale Semifinals 23.4?

Semifinals 23.4 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Semifinals 23.4 work?

Semifinals 23.4 primarily works the muscles involved in Assault Run, Snatch. This workout develops explosive power, strength.

Workout Description

For load: 800-m Assault AirRunner Max snatch Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

Why This Workout Is Hard

For the average CrossFit athlete, Semifinals 23.4 is Hard because it tests maximal force and technical control rather than high-volume conditioning. The preceding or combined work around Assault Run makes attempt selection and technical consistency more demanding. The rating reflects the consequence of a missed heavy attempt and the skill needed near the athlete's limit, not a requirement to lift the published elite loads.

Training Focus

This workout develops the following fitness attributes:

Strength (10/10): External loading and force demands score 1.0 for strength. The recorded result is the athlete's maximum successful load, making force production the defining test.
Power (8/10): Snatch drive a 0.8 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Flexibility (3/10): Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Stamina (2/10): The repeated work around Assault Run and Snatch scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Endurance (1/10): Semifinals 23.4 scores 0.1 for endurance because its 6:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Speed (1/10): Speed scores 0.1 because deliberate setup and full recovery matter more than fast cycling; only bar velocity during the brief maximal attempt contributes materially.

Movements

Assault Run
Snatch

Scaling Options

Build to a technically excellent heavy triple instead of a one-rep maximum, or use a movement variation that allows full range and stable positions.

Scaling Explanation

A heavy triple or appropriate variation preserves the strength focus while reducing the technical and safety cost of maximal loading. Load is secondary to a repeatable setup and a successful full-range lift.

Intended Stimulus

Semifinals 23.4 is a maximum-strength and technical-confidence test. The goal is to express the heaviest sound lift available that day, using disciplined attempts and maximal tension rather than turning the session into rushed conditioning.

Coach Insight

Control Assault Run so it does not compromise the scored lift. Open with a load you can make under pressure, take a calculated second attempt, and reserve the final jump for a realistic best. Stop if position, range, or control breaks down.

Benchmark Notes

L5 is anchored at 145 lb and assumes sound heavy-attempt technique rather than conditioning speed. L10 reaches 250 lb; the curve reflects Assault Run and Snatch and the event's fresh-versus-fatigued lifting context.

Modality Profile

Counting each unique movement once, M includes Assault Run; W includes Snatch. That produces G 0%, M 50%, and W 50%.

Similar Workouts to Semifinals 23.4

If you enjoy Semifinals 23.4, you might also like these similar CrossFit WODs:

Olympic Total (81% similar) - For load: 1-rep-max snatch 1-rep-max clean and jerk...
Max Pull (81% similar) - For max load: 1-rep max deadlift Time cap: 5 minutes...
Open 15.1A (80% similar) - Immediately following 15.1, from 9:00-15:00 (6 minutes): 1-Rep-Max Clean-and-Jerk...
Regionals 11.2 (80% similar) - For Load: Thruster Ladder Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285,...
Regionals 14.1 (79% similar) - For Load: 1 Rep-Max Hang Squat Snatch Time Cap: 6 minutes (3 attempts within time)....
Open 23.2B (79% similar) - Establish 1RM thruster...
Clean (79% similar) - 1-rep clean ♀ 215-220-225-230-235-240-245-250-255-260 lb. ♂ 315-325-335-345-355-365-370-375-380-3...
Semifinals 22.1: Barbell Complex (79% similar) - 3 attempts for max load of: 3 cleans + 2 front squats + 1 jerk (shoulder-to-overhead)...

These WODs similar to Semifinals 23.4 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	1/10	Semifinals 23.4 scores 0.1 for endurance because its 6:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
Stamina	2/10	The repeated work around Assault Run and Snatch scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
Strength	10/10	External loading and force demands score 1.0 for strength. The recorded result is the athlete's maximum successful load, making force production the defining test.
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	8/10	Snatch drive a 0.8 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
Speed	1/10	Speed scores 0.1 because deliberate setup and full recovery matter more than fast cycling; only bar velocity during the brief maximal attempt contributes materially.

Semifinals 23.4

For Load Couplet

For load: 800-m Assault AirRunner Max snatch Time cap: 6 minutes. Following the time cap, athletes will have 2 minutes to reset for Test 5.

Workout source

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Build to a technically excellent heavy triple instead of a one-rep maximum, or use a movement variation that allows full range and stable positions.

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

Generate Similar WODs

Create custom workouts based on your preferences

Try AI Generator

Analyze Any WOD

Get instant benchmarks, scaling & strategy

Analyze Now

Similar WODs

Olympic Total

For LoadCouplet

For load: 1-rep-max snatch 1-rep-max clean and jerk

Hard

81% similar

Max Pull

For Load

For max load: 1-rep max deadlift Time cap: 5 minutes

Medium

81% similar

Open 15.1A

For LoadSingle Movement

Immediately following 15.1, from 9:00-15:00 (6 minutes): 1-Rep-Max Clean-and-Jerk

Very Hard

80% similar

Regionals 11.2

LadderFor LoadSingle Movement

For Load: Thruster Ladder Men: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295 lb Women: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185 lb 20 seconds per lift, 10 seconds transition.

Very Hard

80% similar