Age-Group Semifinals Workout 2
Burpee box jump-overs and shuttle runs, then double-unders and handstand walks. Josh placed 127th in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2026 Age-Group Semifinals.
Score as posted: 191 reps (3 rounds + 100 double-unders 1 HS walk Tiebreak: 11:19). See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time: 3 rounds, then 3 more rounds
- Lateral burpee box jump-overs20 reps, 24 inch box
- Shuttle runs10 lengths of 50 feet
- Then: double-unders100 reps
- Handstand walk50 feet
Time cap: 15 minutes
For time: 3 rounds, then 3 more rounds
- Step-back burpees6 reps
- Shuttle walk or jog4 lengths of 50 feet
- Then: single jump rope30 jumps, or hop over a line
- Bear crawl20 feet
Time cap: 15 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
Lateral burpee box jump-oversStep-back burpees
Why this swap. Stepping back and up instead of jumping keeps the heart rate up without pounding the wrists and lower back.
Coach cues
- Hands down wide
- Feet back to a plank
- Chest and thighs to the floor
Shuttle runsShuttle walk or jog
Why this swap. Fewer lengths at a jog or walk keep the turns safe while the legs and lungs still work.
Coach cues
- Low and quick at the turn
- Touch the line
- Jog, and walk when you need to
Double-undersSingle jump rope
Why this swap. Singles teach the rhythm double-unders are built on. Hopping over a line works if the rope is new.
Coach cues
- Size the rope
- Hands by your hips
- Small, quiet bounce
Handstand walkBear crawl
Why this swap. A bear crawl puts weight through the hands and shoulders the way a handstand walk does, with your feet still on the floor.
Coach cues
- Knees an inch off the floor
- Opposite hand and foot move together
- Small steps, flat back
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.