Age-Group Semifinals Workout 5
Dumbbell walking lunges and climbing sets of strict handstand push-ups. Josh placed 160th 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: 27 reps (3 rounds + 50-ft walking lunge 7 strict HSPU Tiebreak: 6:39). 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.
As many reps as possible in 10 minutes
- Dumbbell walking lunge50 feet, two 50 lb dumbbells
- Strict handstand push-ups2, then 4, 6, 8, 10 and up
Time cap: 10 minutes
As many reps as possible in 10 minutes
- Walking lunge50 feet, no weight
- Incline push-ups2, then 4, 6, 8 and up, hands on a box or bench
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.
Dumbbell walking lungeWalking lunge, no weight
Why this swap. Bodyweight lunges train the legs and balance first. A hand on the wall is fine while you learn it.
Coach cues
- Stand tall, step far enough
- Lower straight down
- Front knee tracks the toes
Strict handstand push-upsIncline push-ups
Why this swap. Strict handstand push-ups press your whole bodyweight upside down. Incline push-ups train the same pressing, and moving the hands lower makes them harder.
Coach cues
- Hands under shoulders
- Plank first
- Elbows back at an angle
Josh on this workout, filmed for his official score.
The video submitted with his score at the 2026 Age-Group Semifinals.
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.