Age-Group Semifinals Workout 4
A deadlift every minute, getting heavier, then cleans. Josh placed 26th 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: 10 reps (10 deadlifts Tiebreak: 24 reps). 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.
Every minute, a heavier deadlift until a lift is missed, then cleans
- Deadlift1 rep each minute, climbing CrossFit’s loading chart
- CleansAs many as possible in the time left
Time cap: 10 minutes
Every minute, a heavier set while every rep stays clean, then cleans
- Kettlebell deadlifts3 reps each minute for up to 6 minutes, heavier only while every rep looks the same
- Hang power cleans5 reps each minute for the time left, PVC pipe or a light bar
Time cap: 10 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.
Heavy barbell deadliftsKettlebell deadlifts
Why this swap. A kettlebell keeps the same hinge at a weight a coach checks with you, with nothing moving fast.
Coach cues
- Bell between the feet
- Hinge with a flat back
- Stand tall and squeeze
CleansHang power cleans with a PVC pipe or light bar
Why this swap. Starting at the hip with a light bar teaches the jump and the catch on the shoulders without the heavy pull from the floor.
Coach cues
- Start position
- First pull to the knees
- Jump through the hips
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.