He semifinals of Berlin 2023 in INDIVIDUAL category and ere are the 7 wods performed by the best athletes in Europe in thour recommendations of Picsil material to perform each of them:
WOD 1:
Hand-over-hand pull (84 feet)
2,000-m Assault AirRunner
Hand-over-hand pull (84 feet)
1,000-m SkiErg
Hand-over-hand pull (92 feet)
♂ 225 lb (102 kg)
Picsil recommended for the performance of WOD 1 in the semifinals of Berlin 2023:
WOD 2:
20 single-leg squats
Max burpees over box
♂ Wear a 20-lb (9-kg) ruck, 30-inch box
- Grips picsil phoenix (without magnesium)
- Knee sleeves Hex Tech 5mm
WOD 3:
For time: Semifinals Linda — 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts
Dumbbell bench presses
Squat cleans
Time cap: 17 minutes
♀ 220-lb deadlifts, 60-lb dumbbells, 105-lb (99.5-kg, 27-kg, 47.5-kg) squat cleans
♂ 295-lb deadlifts, 90-lb dumbbells, 145-lb (133.5-kg, 41-kg, 65.5-kg) squat cleans
WOD 4:
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.
WOD 5:
For time:
8 snatches
800-m Assault AirRunner
Time cap: 6 minutes
♀ 125 lb (56.5 kg)
♂ 185 lb (84 kg)
WOD 6:
For time:
20 overhead squats
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats
Time cap: 15 minutes (men); 16 minutes (women)
♀ 125 lb (56.5 kg)
♂ 185 lb (84 kg)
WOD 7:
3 rounds for time of:
15/10 Echo Bike calories
20 toes-to-bars
60-foot sandbag bear-hug carry
Time cap: 6 minutes
♀ 150 lb (68 kg)
♂ 200 lb (90.5 kg)
We also leave you the 6 wods that were disputed by TEAMS. The best teams of Europe, composed of 4 members in the semifinals of Berlin 2023 and our recommendations of Picsil material to carry out these wods:
WOD 1:
4 rounds for time, with one member at each station, of:
2.5K/2K Echo Bike*
800-m Assault AirRunner*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks
Time cap: 28 minutes
*Athletes must change stations every round.
♀ 150-lb (68-kg) sandbag
♂ 200-lb (90.5-kg) sandbag
WOD 2:
In MF pairs for 15 minutes, complete as many rounds and reps as possible of:
3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65
*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.
♀ 65-lb (29.5-kg) thrusters
♂ 95-lb (43-kg) thrusters
WOD 3:
As a relay (F/M/F/M), complete:
(F1 and M1)
400-m Assault AirRunner sprint
10 dumbbell bench presses
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes
(F2 and M2)
400-m Assault AirRunner sprint
15 dumbbell bench presses
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes
Time cap: 16 minutes
♀ 60-lb (27-kg) dumbbells
♂ 90-lb (41-kg) dumbbells
WOD 4:
5 rounds for time, in M/F pairs, of:
MF Pair 1 starts:
10/7 row calories
10 (each) synchro alternating dumbbell snatches (♂90 lb, 41 kg / ♀60 lb, 27 kg)
15 (each) 24-inch box jumps, alternating
MF Pair 2 starts:
10/7 ski calories
20 (each) synchro alternating dumbbell snatches (♂70 lb, 32 kg / ♀50 lb, 22.5 kg)
10 (each) 30-inch box jumps, alternating
*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.
Time cap: 15 minutes
WOD 6:
For time:
15 Worm burpees
15 Worm squats
Women complete 1 seated legless rope climb (each)
Men complete 10 strict chest-to-wall handstand push-ups (each)
Switch
15 Worm burpees
15 Worm squats
Women complete 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)
Switch
15 Worm burpees
15 Worm squats
Women complete 3 rope climbs each
Men complete 20 handstand push-ups each
Switch
15 Worm burpees
15 Worm squats
Time cap: 16 minutes
SOURCE OF INFORMATION: https://games.crossfit.com/workouts/semifinals/2023/4?division=11
