Age-Group Semifinals Workout 3
Two rounds of rowing, thrusters and chest-to-bar pull-ups. Josh placed 123rd 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: 22:20 (2 rounds). 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.
2 rounds for time
- Row1,000 meters
- Thrusters50 reps, 65 lb
- Chest-to-bar pull-ups30 reps
Time cap: 25 minutes
2 rounds for time
- Row400 meters
- Thrusters15 reps, PVC pipe or two 10 lb dumbbells
- Ring rows10 reps
Time cap: 20 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.
Row, 1,000 metersRow, shorter
Why this swap. Same machine, a fraction of the work, so the rest of the workout is still in reach.
Coach cues
- Set the feet
- Start at the catch
- Legs first
Thrusters, 65 lbThrusters with a PVC pipe or 10 lb dumbbells
Why this swap. Fifty thrusters is a lot of squatting and pressing. Fifteen light ones teach the timing without burning out the shoulders.
Coach cues
- Front rack ready
- Squat to depth
- Drive out of the bottom
Chest-to-bar pull-upsRing rows
Why this swap. Ring rows train the same pull with part of your bodyweight. Walking the feet forward makes them harder as you get stronger.
Coach cues
- Set the ring height
- Straight body line
- Pull to the chest
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.