Workout Description
5 rounds for time:
800-meter run
10 clean and jerks
Time cap: 30 minutes
♀ 125 lb
♂ 185 lb
Why This Workout Is Very Hard
For the average CrossFit athlete, Semifinals 24.1 is Very Hard because Clean and Jerk at up to 185 lb and Run meet a roughly 30:00 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 24.1
- Elite: <20:39
- Advanced: 23:26-26:13
- Intermediate: 30:00-0:4.25
- Beginner: >0:1.25
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Semifinals 24.1 scores 0.7 for endurance because its 30:00 domain and monostructural share demand sustained aerobic output. Breathing control still determines how consistently the athlete can execute the full prescription.
- Stamina (5/10): The repeated work around Clean and Jerk at up to 185 lb and Run scores 0.5 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Strength (5/10): External loading and force demands score 0.5 for strength. The prescription reaches about 185 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Power (4/10): Clean and Jerk drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Speed (4/10): The 30:00 scoring window and 2 movements score 0.4 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- 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.
Scaling Options
Reduce Clean and Jerk 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 extended endurance domain and capable of meaningful progress inside the 30:00 cap. Preserve the primary challenge of Clean and Jerk at up to 185 lb and Run, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Semifinals 24.1 is intended as a extended endurance test centered on Clean and Jerk at up to 185 lb and Run. 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 Clean and Jerk at up to 185 lb and Run 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 30:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 4 rounds; the fastest finisher target is 19:15, with Clean and Jerk at up to 185 lb and Run as the primary limiters.
Modality Profile
Counting each unique movement once, M includes Run; W includes Clean and Jerk. That produces G 0%, M 50%, and W 50%.
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