Age-Group Semifinals Workout 1
Five rounds of squat snatches and rope climbs. Josh placed 73rd 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: 49 reps (4 rounds + 7 snatches 2 rope climbs Tiebreak: 12:49). 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.
5 rounds for time
- Squat snatches7 reps, 135 lb
- Rope climbs3 reps, 15 feet
Time cap: 15 minutes
5 rounds for time
- Overhead squats7 reps, holding a PVC pipe
- Ring rows5 reps
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.
Squat snatchesOverhead squats with a PVC pipe
Why this swap. Every squat snatch ends in an overhead squat. Holding a PVC pipe there builds the position before any speed or load.
Coach cues
- Find your grip
- Lock out overhead
- Brace the trunk
Rope climbsRing rows
Why this swap. A rope climb takes grip, a foot lock and a safe way down. Ring rows build the pulling strength it starts with, feet on the floor.
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.