The top 40 men, 40 women, and 30 teams in North America West compete for a ticket to the 2024 CrossFit Games, set to take place Aug. 8-11.
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Taking place from May 17-June 2, the 2024 Individual and Team Semifinals will determine who will be invited to compete at the finals in Fort Worth, Texas, at the end of the season.
CrossFit will host three Semifinals in the North America East, North America West, and Europe regions and partner with event organizers to host the remaining four in Asia, South America, Africa, and Oceania.
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Chapters
00:00-04:52 Break
04:52-25:39 Individual Men Event 2 Heat 1
25:39-46:52 Individual Men Event 2 Heat 2
46:52-01:08:05 Individual Men Event 2 Heat 3
01:08:05-01:28:28 Individual Men Event 2 Heat 4
01:28:28-01:38:15 Break
01:38:15-2:00:27 Individual Women Event 2 Heat 1
02:00:27-02:22:08 Individual Women Event 2 Heat 2
02:22:08-02:43:19 Individual Women Event 2 Heat 3
02:43:19-03:07:40 Individual Women Event 2 Heat 4
03:07:40-03:24:02 Break
03:24:02-03:43:32 Team Event 4 Heat 1
03:43:32-04:03:01 Team Event 4 Heat 2
04:03:01-04:25:45 Team Event 4 Heat 3
04:25:45-05:24:01 Break
05:24:01-05:43:56 Individual Men Event 3 Heat 1
05:43:56-06:02:00 Individual Men Event 3 Heat 2
06:02:00-06:22:20 Individual Men Event 3 Heat 3
06:22:00-06:39:08 Individual Men Event 3 Heat 4
06:39:08-06:48:59 Break
06:48:59-07:09:07 Individual Women Event 3 Heat 1
07:09:07-07:28:00 Individual Women Event 3 Heat 2
07:28:00-07:47:58 Individual Women Event 3 Heat 3
07:47:58-08:08:37 Individual Women Event 3 Heat 4
08:08:37-08:19:12 Break
08:19:12-08:38:11 Team Event 5 Heat 1
08:38:11-08:57:56 Team Event 5 Heat 2
08:57:56-09:23:34 Team Event 5 Heat 3
09:23:34-09:30:25 CrossFit Games Qualifying Teams Announcement
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#Watch24SF #CrossFitSemifinals
e e e e e e e e America West semifinal starts now this is going to be a lot of fun to watch know heard about time to shine your Heavy Hitters this is it under Right light let’s do this every time he feel [Music] just and that is no problem looking to put himself on top of the podium here going to the Cross Games Live competition is back for week two of CrossFit semifinals welcome everybody to the 2024 CrossFit Games North America West semi-final presented by go Brook I’m Lauren khil alongside Adrien Conway Mike Arseno is on the floor after eight years we are back in Carson California at the tennis Stadium first event of the day for the individuals they are getting out there five rounds for time 100 double unders 20 toes to Bar 10 front squats the weight on the bar 225 lb this is just heat one out of four for the men today taking the floor for one of two events right in the center that’s going to be your leader in this heat Zachary Bunton but we are keeping our eye on John Wood Adrien yeah John Wood was an athlete that got going yesterday in event one and I expected him to have a little bit of a faster start I know he certainly got his eyes on qualifying for the CrossFit games this year he’s been in the space for a while while and so we didn’t really know what he would bring to the table but I think he’s going to have an opportunity to have some success in this triplet here but I’ll tell you Lauren there’s about a 30% chance due to his history in performances for him to get a top 10 finish because there’s front squats in the workout and something else to keep in mind as they are working through these double unders is who is going to break and are they going to break yeah and and and the other question is will they do it on purpose what we saw last last week is in that fourth and fifth round that’s where the fatigue really started to set in and uh you’re going to have to break on something but be smart about those rests yeah for sure I think that’s intentional you know athletes got to break don’t wait which is one of those things where it’s like hey double unders it’s 100 there’s everyday CrossFit athletes who could do 100 no problem but just because you can doesn’t mean you should we’re already seeing some movement from tutor Magna there in Lane six he came with a bad intentions today I think he needs to make his way up the leaderboard too Lauren yeah and he is somebody who definitely wants to get out of this uh first heat of the day make his way to the second and hopefully the the last to punch his ticket to the games we only have nine tickets on the line this weekend so making sure that you are in a later heat is going to be essential to hopefully punch that ticket we’re starting to see some different techniques already come down with the toes to bar and folks will be uh understanding of this if you’re new to a space they’re they’re actually doing a Kipping swing through the upper body so they’re using their upper body to create momentum for their legs to kick the bar some have a slight Bend in the knees some legs are straight Magna made short work of those front of those toes to bar and already into the front squads yeah and then right next to him that’s Zachary Bunton with his shirt off to the left of him in the front squats both judges hands in the air and then they will advance onto round two of five tutor is done 1 minute 49 seconds for that first round yeah no hesitation even what we’re watching the athletes in the lead do right now we’re just transition back to the there’s no lolly gag in there you have to be intentional in every aspect of this this particular workout as we’ve seen some times that are just jawdropping um be submitted throughout the world as we make our way through this semi-final test so it’s one of those things where you have to be very intentional with how you approach every aspect and you can see Zachary button with no shirt to the left of your screen he is already struggled at the beginning of the second set of double unders tripping on the Rope tutor MAA looking flawless so far yeah athletes want to have a relaxed posture here elbows back slightly behind their midline often spinning the wrist smoothly trying to relax their hands you know hands heavy is one of the go Ruck steps to success in this particular workout because of the fact that their grip is being taxed in some way shape or form all the way to the front rack of that front Squad and having an 18-minute time cap I don’t think most of these athletes are going to need anything like that Tor now moving into his set of 20 toast to bar but if you were choosing what part to break where would it be for you Adrien for me I would make the the strong consideration to break dubs intentionally even if I didn’t have to to just control my breathing and my heart rate now for a lot of these athletes they don’t need to make that consideration but there’s no doubt that the toes to bar and double unders will cost you less time to break that way you can be very aggressive with the 10 front squats each and every round and make no question that those be unbroken and advance that bar quick so we have tutor Magda all the way to the right of your screen in the middle Zachary Bunton and also John Wood on his toasta bar so those are your leaders one two and three into their second round and speaking of those go rock steps to success Adrien hand heav yeah hand heavy we mentioned it right so again the grip is going to be tied in to each one of these three movements and it’s it’s one of those things even as we watch tutor move through the front squats where it’s kind of hidden there right you’re like oh well Adrian the bars resting on your body loose fingertip grip Bubbles as high as possible but it’s going to play a factor because you’re RS kind of peeled open there and there’s no blood that can be pumped through those forarms and then you got to go back spin the rope and hang tight and then of course we talked about the intentionality of breaking particular things up right now we’ve seen Magda break the toes to Bar already although he’s in the lead so there’s some intentionality there even breaking the 20 it can be short and sweet right back to work and his speed per rep on his front squats too they look so Flawless we know this is only the second round but we’re going to keep an eye on making sure that that uh speed of rep stays consistent yeah there’s something to be said Lauren the front squatting is a skill right it it it certainly can be a measure of strength but the bar path has to remain over the midfoot and if you have an immature squat where you tend to Bow forward with your chest you’re getting punished every time you squat down and up with that bar versus someone that’s more vertical they’re making it Slight Work to go up and down and it’s almost like a piston from an engine going down and up and down and up Zary Bunton in the middle of your screen to the left of him John Wood going for that second position as they begin their round three we’ll start to see some posture changes from the athletes in the double unders and you’ll notice that their chest will start to drop they’ll have to jump a little bit higher as the pace slows from the wrist spinning the Rope those are sure signs that a Miss is coming or they’re going to need to take a calculated break so those are all things to be mindful of as we watch someone navigate the double unders there as we’ve got several athletes behind Magna now as he’s starting to create a little bit of separation between he and the group and this is the year that Magna is trying to get back to the CR CrossFit Games the last time we saw him there was in 2022 when he finished 34th last year he just missed out so this is the year where he’s trying to restamp that ticket that’s right and and tutor was someone that we’ve seen at the CrossFit Games many times as a teen athlete right so he’s got the experience and he’s got the ability to move the external loads extremely well he is a ninja with the barbell as we could say uh but in the form of some of the hanging gymnastics and capacity and really building his aerobic base this this is a great test for him too because it’s a unique skill to have the capacity to do mixed motor work Lauren going from a barbell to a gymnastics movement to a monor structural piece like a double under all those adaptations are very unique in themselves and now he is extending his lead ahead of Bunton and wood but Bunton rather he broke on his TOA bar maybe giving wood an advantage as they both now will advance to their barbell as tutor completes his third round moov round number [Music] four yeah and you see that great upright torso position there from Button as he executes those front squats similar to John Wood John Wood has a bit of a longer frame but he’s able to keep his elbows nice and high notice out the bottom of the squat they’re going to kick their hips back just a touch they’re trying to keep that posterior involved in standing up and not just make it a quad dominant movement but these guys all moving 225 folks that’s 225 lbs on the bar and like let me just remind you that is not slight work for the vast majority of humans watching this event it’s very easy to look at what they’re doing 100 double unders to look at the toes to bar to look at the front squat and then just say wow they’re making it look easy well they practice a lot in they’re very very [Music] fit and tutor taking a big break before his next set of double unders here both men Bunton and wood back to to their double under so it’s going to be a race for that 1 two and three in the first heat and it is important to know they got to put up a good time because we still have three more Heats and with only nine gam tickets on the line you got to work extremely hard in the early Heats to earn your place in the later yeah and and and this is where it needs to be said as we watch Zachary Bunton now he has intentionally taking a break he’s not like missing reps here right and that’s a difference we talked about you need to be able to break um early and and be able to make it intentional if you start missing double unders and it breaks your morale and your attitude drops and you’re like man oh today’s a bad day this is inaccurate we’ve all been there at the affiliate or in our garage or whatever right you want to throw the rope across the room well these athletes have to know when they start to build fatigue so they can break intentionally we’re watching tutor now his breathing becomes a bit more labored watch his body language where’s he walking if I’m a coach I want him to stay right there under the rig even if he’s been over that’s okay but I want him to stay there to make himself get back up on that rig as fast as possible well it could be deceiving seeing nobody else well now as wood approaches his toes to bar but not seeing anybody you might get comfortable in your pace and that’s something that you should not do in an early heat it’s a it’s a great Point Lauren and it’s it’s so easy to do that when you feel like you’re in the lead you feel like you have an opportunity to rest and no that’s not the case and I think tutor is more than aware that the athletes in the back right now are just going to be eyeing his time that he’s able to set and they’re going to be like okay I need to handle business in order to just squeze weak out a a w or a few seconds faster than what will be said here and we are just halfway through to the time cap tutor m is not going to need anything close to it as he finishes up judge’s hand in the air two more reps this is completing round number four of five and there he goes 916 one to go 916 and this is where you can lose some time Lauren right here this is that Temptation it’s very uncomfortable to be having 225 across the front of your body you’re trying to breath you’re trying to get some recovery the other two movements really spike your heart rate and so tutor dropped that bar and now he’s just walking back okay now he’s picked up his Pace a little bit he’s got it on a bit of a jog this is another place too Zachary’s doing a great job at getting that bar up quick but then John Woods there just to match it let’s take a look at the technique of John Wood and Zachary button John Wood has the belt on button does not we’re seeing a mix of 50/50 guys with belts and without what goes into that decision before the event of De whether or not to wear a belt for these front squats man that’s a great question Mikey you’re going to see a lot of it right here and there people with belts people without if athletes historically struggle with moving weight or they feel like their lower back could be compromised they’re using a belt to help create that midline stability that they might be lacking to create themselves so when if there’s a front squat present or anytime that the load creates a bit of a challenge that belt can allow them to breathe into it and create stability around their trunk for some of these athletes they notice it as more of an obstacle mic so they they might actually be not choosing to use a belt because they tend to play with it or they adjust it too much and it cost them time or it could even be invasive on their breathing at this point tutor Magna has extended his lead so it’s truly going to be that race between wood and Bunton for second but there Bunton tripping on his double unders W might have been able to get ahead on this and then we’re going to see who can hang on in that last set of toes thear we’ll see if tutor here goes Unbroken I know we’ll talk about this a good bit with this particular event but the the combination of movements is very um elegant here right and when I say that because the taxation of the midline with the toes to bar like your belly is blown up your hip flexors your quads your lower abdominals every time you kick that bar it’s costing you to flex those muscles and then that’s what you have to stabilize in the front squat when you get over there and brace so it’s it’s very interesting at how these movements tend to overlap even when it’s not very obvious to The Spectator and tutor hand in the air just a couple reps left and now he will run a little bit faster as he approaches his final barbell tightening up that belt in the crowd we can see that people are saying come on let’s go your last set of 10 to set the time to [Music] beat there you go and he’s holding a great Pace this is where it’s easy to want to breathe a couple extra times at the top of each rep don’t do it tutor get back down in the hole and drive through your heels man that’s what you got to do keep those elbows High left and tutor 1207 unofficially for Heat number one of the men here for day two second event for these Elite individuals and there John Wood he has passed Zachary Bunton Zachary Bunton still on his toes to Bar as John Wood picks up the bar nine front squats left until he can cross the finish line yeah and this is where we really saw so JN sees the moment in the double unders coming into this round he was smoother he jumped a little less he was spinning his hands faster Zachary had some slip-ups and it really cost him and that’s where he lost that second place position John Wood with a solid finish there 1247 yep and Zachary Bunton getting through his final set it looks like he will take the third spot as we then look into Lane eight will be our next athlete we’re keeping an eye on Raphael [Music] Sanson just about 13 15 unofficially for Bunton Sanson now approaches his final barbell just about 13 1/2 minutes in 18-minute time cap for these athletes today Sanson and hwpo athlete we saw semi-finals last year looking to make a charge and pushup and here here’s the thing the viewers got to keep in mind folks we are we are heat one and yes we are day two but this is only event number two and we are going to be seeing athletes make moves from this heat all the way to Fort Worth at the CrossFit games so don’t miss out on this opportunity Sanson still has a chance all these athletes are fighting for every point and they’re all going to have an opportunity to punch one of those tickets oh and Jacob Marlo looked to Edge out Raphael sansen just as they crossed the Finish Line Marlo looked to be come across just a little bit faster right towards the end and that’s why you shouldn’t just walk over the Finish Line Adrien you have to be aware of who is on each side it was just over a second that Marlo edged out Sanson and those points really matter and and you you you could look back as we had just watched nof get across the Finish Line as well but you could look back and and wonder like oh my gosh how’d I let that person get me by a second well look at all this time you could lose in the transition walking from here to here instead of jogging not breaking when you should have getting tripped up on the double unders it all adds up I think as we head into the later Heats you’ll see the transition times and athletes having more of a jog as they approach the barbell and transition now we are in Lane number two alesandro zanet he is going to finish up his Fifth and Final Round just over that [Music] 15minute and you can even see it from zanette a little bit in the bottom of his front squat his hip shift back his elbows start to drop he’s still going to make the lifts he’s going to make all 10 but that’s where energy bleeds out and we talk about a point of performance that makes it more difficult as you move through the Reps zanette crosses 1525 unofficially Tucker M melmore judges hand is in the air just three reps to go come on keep those elbows High Tucker and Tucker will get in under the time cap Nick Thomas still grinding there through his front squats great position by him elbows High chest vertical weight in the heels textbook and he will get in in under the time cap just two minutes remains one athlete left on the four Samuel sperlin he is in his Fifth and final round of those double unders you can see that fatigue starts to set in yeah and this is one of those instances Lauren where you know he he’s there hunched over’s trying to find that position we call it that’s the universal rest position right hands on the knees elbows on the knees and as I’m watching him even right now now I’d love to see a couple things I’d love to see his arms closer to his body I’d love to see him jump a little less and now all that’s very easy to say is he’s navigating he’s in a bad place right now right and we’ve been there where maybe he came out a little hot maybe he didn’t break things up early and often and maybe now rest is choosing him instead of him choosing rest but the idea here is to kind of meet yourself where you’re at and it’s so hard in a stadium like this with the history that we’ve got here in Carson with he what he knows is on the line right and so um it’s easy to come out and try to run someone else’s race but more often than when you see someone in a situation like this that’s you can bring it back to as a lesson and Sam spurlin from Table Rock CrossFit 26 years old follows hwpo and this is his first semifinal appearance so first time in Carson I’d imagine at least on the competition floor that’s right and I’ll be honest if it was me out there and it was my first time and my first semifinal was in Carson California you wouldn’t be able to tell me nothing I’d be coach would be like hey take your time break it up I’d be like coach I’m sending it and I’m going to the crossby game we’ll see what happens sometimes those lessons are hard learned but you got to experience them and I’m sure this is going to be one uh for the memory books for this athlete individuals will have two events today this just their first but they had one yesterday so really they’re three total events for today or for their up through today here is he approaches his bar Bell 10 reps left before he can cross the finish line but the time cap that is it I think he might have got one one front squat in but tutor Magna putting on a show for us 1209 setting the time to be in heat one for the men trying to make his way back to the CrossFit Games yeah tutor doesn’t want any piece of this heat one thing right like he wants to establish himself and get into that final heat he wants to go back to the CrossFit Games he missed out last year he put on a Clinic here in regards to pacing it seemed as though he met himself exactly where his capacity was we saw some hesitation we saw some breaks specifically on the toes bar but this is where athletes need to take note tutor did an amazing job on those front squats the bar path was right over his midfoot and he stayed at a steady clip no matter how hard he was suffering he kept the bar pinned into his throat his elbows high and he made a fight all the way through the finish and this is a great statement for him to start day one or I’m sorry day two event two day two event two we have heat to coming up next stay with us [Music] [Music] [Music] [Music] welcome back everybody we are inside the Dignity Health Sports Park in Carson California Heat number two for men taking the floor I’m Lauren khil alongside Adrien Conway Mike Arseno is on the floor of this beautiful historic location the tennis Stadium athletes are taking on five rounds for time 18-minute time cap 100 double unders 20 toes to Bar 10 front squats 225 lbs for the men Adrien what are those go Ruck steps of success to be successful for this well I’ll tell you we saw a little bit in uh he won but this is hands heavy you know grip is going to get fatigued you got double unders you got front squats and you got the toes the bar they got to manage that accordingly and then the second point is break don’t wait you got to break early and often so that later you don’t have to break and wait before you’re ready to do the next set of reps we’ll see how everybody breaks it up taking a look at your lane assignments overall leaders in the middle Brandon fabry but we are keeping an eye on Bill Ley he withdrew last year from semifinals due to a sickness we’re going to see how it works out this year oh yeah Bill Ley is a young up incomer 23 years old he moves well through traditional CrossFit and this is every bit of that bill finishes in the top 10 and and a workout with toes toar Lauren 50% of the time so I like his odds to put on a show here and really build some momentum for the rest of the weekend and they’re off heat number two for the elite men starting off with 100 double unders 500 within the entire workout here yeah and it’s nothing that you can’t just shake a stick at right what I mean by that is it’s not ignorable amount of volume and people going to watch this from home or people maybe outside of our community are like ah what’s so impressive they’re spinning the Rope twice jumping I could do that no big deal yeah but look at what it’s tied to the toes to Bar the front squat all these movements intersect together in some way shape or form which is as I mentioned in he won it’s an elegant combination of things for a test hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply hand in the air already for just roads yeah Trayvon Ben Lane yeah a lot of a lot of athletes hands in the air right to the we’re not going to see much separation here early Lauren we’re going to see that it’s the run-of-the mill for 100 double unders right and now what we’re watching is this Kipping toes toar movement where athletes from a standard perspective got to break their heels below the plane of that bar every rep and then kick it with both feet at the same time listen we’re going to see some guys take a Big Hollow Arch which means their heels are going to travel far back which is what we’re seeing right here in Lane 10 from Trayvon um but but what makes it a more efficient movement is if you can tighten that down a little bit right we want to see just as little movement as possible through the shoulders and through the heels so that it doesn’t take you quite as long to get to those 20 Justin rhods and Draven Benton alongside several others that have already advance to those front squats and I want to say Justin rhods right there to the left of your screen he broke up his toes toar in the very first round took a nice low quick break and he was still one of the first athletes so that’s the the power of break don’t wait it can help create some rest and you can still be in a fine position to make a run at taking your heat roads and Benton first athletes to advance their barbell and you can even see Benton he is running jogging to that jump rope and that’s what you’re going to see from more of the top level athletes the transition times are everything yeah and for this for this particular workout cycle rate is important athletes that have really long range so guys that are 5’11 61 62 and beyond their front squats are going to be cycle Just a Touch um slower and they have to make the weight travel further there’s no getting around it and so these shorter athletes that can cycle faster there’s less time under tension and they’re going to have more energy Lauren to get on the jog back to the double unders each and every round the all of these athletes now are in round two of 5 18 minute time cap in the last Heat we saw everybody but one athlete finish under the cap most likely a similar scenario for this heat of n yeah and we we’ll really start to have an idea about that we get about six or seven minutes in right like we start to see the lay of the land in regards to this heat right now everybody’s feeling good everybody’s like feeling like a million bucks out there um reality starts to smack people around a little bit when you get about halfway through a workout and everybody that’s watching or listening whether you work out in your garage or your affiliate you know you know that feeling five rounds it gets real in round three Benton was the first athlete on the right side of your screen to the TOA bar followed by roads early on a race between the two of them we’ll see who advances first the barbell for their set of 10 front squats both of them breaking almost at the same time but Benton takes a shorter break jumps back up first and you see how quick that was right so that in itself gave him about a 2 to 3 second window to rest his grip but it cost him hardly nothing that would have put him one to two reps behind someone that went unbroken it was a smart choice and it was very calculated and did you see the way that rhs was looking over his ER during his toes to Bar seeing where Benton was yeah which is always interesting we we we’ve kind of have a really good diverse field of of mindsets with that some athletes love to look from side to side it’s their guiding tenant on what choice they make next and then some athletes are so in their own game plan they’re oblivious to the competition field and they just want to stay in their own world so it’s interesting to always see the way that plays out throughout the course of a workout and Venton will advance just a second ahead of RADS roads almost forgot to advance his barbell no problem again Benton choosing to jog back to his double unders as rhs taking a deep breath walking before he starts his set Benton looks to be about 15 to 20 reps ahead before roads can even grab his or start his Double Arms speaking of History Benton style right there if he popped his top and had no shirt on with those sunglasses listen I’m not this this sounds blasphemic in the CrossFit space but he’s giving me Rich Froning Vibes right there I’m not comparing him to Rich I’m just saying look at the glasses that reminds me of Rich Froning out here like final day handstand walking and doing deadlifts to went the cross games type type five it was right here in this tennis Stadium right here it’s not too sunny out but maybe there’s a strategy to it that’s it’s kind of like you know Clark K Clark K coming out of his button-up shirt Lauren it’s maybe it’s his Kate you know and I don’t think that Benton has broken his double unders yet we just saw rhs breaking up his double unders looked like an intentional break though oh he popped the top he hurt me Bon can hear you from the boo let’s go down to Mike Arsenal with more on Benton well thank you very much Lauren I just want to take a look at his toes of bar form here Adrian you mentioned he has a big swing his feet are going well behind his body that’s causing his hands to move quite a bit on the bar as well I know all these guys are wearing gymnastics grips and they’re top athletes but is there any concern with how heavy this event is that there’s a chance his hands might rip during this event or what does it do to his hands just in terms of how they’re going to feel for the remainder of this competition with four more events left over the next two days uh Mike your point is is an amazing one man but it’s the further that his heels go behind his body that’s what’s causing the movement in his hand so it’s a more violent and aggressive Kip the reason he’s doing that is to help aid his lower abdominals to pull his legs of that toad to bar so the idea here is that the more strong he becomes the less he’ll have to Kip down the road but yes that also fatigues his grip more it’s always a compromise between the two things here but don’t sleep on Bill Ley in the left side of your screen he is now caught up his rep speed on his front squats quicker Benton taking a little longer a breath at the top and this he uh he just got a no rep Le he Benton though drops his bar first will advance as Le [Music] now is in that second position that’s right and that and that hip extension is what got bill it wasn’t his depth it was a lack of hip extension now if you guys know and been following the season yo there was a large slew of no reps on step-ups hip extension was where they lacked it now if you keep your shoulders over your hips or you don’t straighten your knees or your butt doesn’t come forward under your hips folks that’s a no rck at the top of the front squat Ley is closing the Gap and could potentially take the lead in this workout but he’s got to be mindful of his movement quality there on those front squats leader is on your right and left going essentially rep forre here Benton to your right Ley for your left on your left we were speaking about roads before and he is just now approaching that barbell friend squat so falling behind these two men in first and second watching body position again Lauren I’m I’m navigating right I see Bill looks like he’s a little bit has more tension through his midline there’s like more energy Reserve there uh while Benton looks tremendously relaxed he looks to be jumping Just a Touch higher than Bill and over all when we get through 100 reps it’s going to slow your time to be able to get to the toes to Bar here’s your top four all the way to the left Bill Ley but Benton on the right part of your screen he is now advancing first to the set of 20 toes to bar this is their fourth out of five rounds all right and we’ve got Benton about four reps ahead of Leakey right now as you can see each man polarizing views from side to side on the rig Le he using a pretty good Kip in regards to the same kind of distance that Benton is traveling as well pushing his head through his arms loading his chest to help him push back as he kicks the rig each and every rip and right next to Bill Ley uro turres and right next to him Chase Smith have also come to the party in their fourth round of toes toar this is where a little bit of that side to side Lauren might come into play right knowing the field seeing where your competition is now we’re rep for rep this Ley but Ben and both to have that jog and his transition time has kept him incredibly consistent over the set of four rounds that he’s been in so far now let’s watch where the cycle rate becomes becomes a thing here right we know Benton takes a little bit of rest at the top but late he rushed a rep on the last one and got a no ref hand in the air for both judges now oh yeah two reps left for Benton one rep left for Ley okay Ley will drop the bar first move it forward Benton right behind him we’ll see if Benton decides to run back Little J yeah that small thing right there Ley just had to go back and adjust his bar he didn’t push it to the zone that he needed to small details like that are what separate someone who’s for sure going to the Cross games or someone who wants to right Details Matter intention matters know where the bar got to go and keeping in mind from our previous heat tutor Magda he had finished his fourth round at about 9116 so there is potential that tutor can hold that event win after our second [Music] heat and we can’t forget as we’re watching this I mean there’s there’s a lot of things that we can’t compare directly Lauren like the floor is a little bit different the flow is a little different the atmosphere is different we know we’re outside we’re in California we’re not in Australia but yo the world record time to beat here is 1122 set by J crch just some hours ago another great athlete trying to punch his to get back to the CrossFit Games yeah shoot he’s trying to make it a threp over there in he’s trying to hold off the dogs and get three in a row Bill Ley on the left Trayvon Benton on the right and it looks like Benton first to his toast to bar we’ll see how many reps that he can get before B Ley advances and he will now move to his set of 20 toes toar is Benton extends his lead here again this is the last and final round he’s going to drop down chalk up we’ll see if Le he holds on we know that bill Le he has a good history with to he’s got a good hanging ability he can hang on for a long time Bon’s grip is being taxed Ley can do this unbroken and if he can here this is where he’s going to take the lead into the front squats and then we’re in store for a race folks and Benton broke again we’ll see but his judges hand is in the [Music] air okay rep for rep Le’s hands in the air trying to go unbroken here that’s right he is Benton running to his bar B Ley he’s just taking a casual [Music] stroll which might be enough for Benton to take the Heat win [Music] here good to know that time to beat already is passing Us by Lauren yep 1209 from tutor Magna he will hold on to the Heat and the event time so far Tron Benton crossing the Finish Line 1223 on un officially Bill Le he 1228 unofficially for heat two of the men so I think it was about round three when Bill Ley started to catch up yeah it was it was about round three as he started to catch up a couple errors there from Bill on his execution right a couple no reps one of the you know the position of the bar that cost him about 10 seconds when he had to go back and push it Forward Details Matter and Chase Smith just crossing the finish line in Lane number three Arturo Torres also crossing the Finish Line in the blue shirt and here in Lane six we talked about him early Justin rhs he was the leader through two of the rounds got a no rep on that first front squat for dep no foot on the line ah foot on the line he was outside of his Lane right there yeah I was going to say cuz he got that in a pretty deep dark position so yeah he was to the left a little bit folks the rule is athletes got to be within their Lane no feet on the line there his judge’s hand is in the air four reps left for him just over 13 1/2 minutes of an 18-minute time cap that we’re looking at [Music] here and he will finish all five rounds 1344 unofficially transitions matter breaking it up early matters know your body know your pace Adrien that’s right we we talked about it earlier and that’s clearly one of the go Ruck steps to success is have that intentionality to see where this workout going it doesn’t matter how round one and even round two go for you You’ got to really have the ability to traj through the Finish what’s round four going to feel like and look like when you’re in that dark place when your body language is telling you when your body’s telling you to slow down your mind has to tell it to shut up and just keep doing its thing you got to be able to predict those things and Pace accordingly Daniel cck CrossFit OT just crossing the Finish Line just under 14 and 1 12 minutes Justin Lane one rep left and he is good under the time cap just a few athletes remain on the floor for Heat number two of our Elite men Brandon Fab and we’ve already seen it as we see Fab work through these front squats like these times really are relevant right they really matter although we’re in heat too like hustle yeah get across the Finish Line because there’s guys waiting on the floor and you’re going to your time still going to be slot there we saw tutor set the time to beat from heat one all these times are relevant these guys got to keep their urgency and keep their positive momentum as the weekend goes on and although tutor Magda will hold the time to beat going into the third heat of men Benton he will hold the second best time thus far yep which is a great way to start for him today Stephen O’Brien CrossFit progression looking to lock in a time we talked about this and and he and he’s making slight work of these front squats Lauren it’s just it’s quite unfair when when we watch this with amateur human eyes uh the the fitness that is taking place on the floor as it looks you know almost inappropriate the way he made 225 look right there in the fifth round of a long workout like obrian 1548 unofficially one athlete left will turn to Lane four Jordan Elbridge working on that last set of 20 toes to Bar taking a break before he jumps back up and continues to [Music] work as he looks to his left he’s trying to see is there anyone else out here n brother just him in his thoughts going to grab his weightlifting belt that’s right and I don’t know if you’ve been there Lauren but I have oh I have sometimes you got a I’ve been bringing up well I’ve been bringing up the Caboose of a couple workouts I’ve been in some pretty fit rooms where I’m the last guy on the floor and you know what this barbell is going to get the work no matter what he’s going to step up and bang out these 10 reps cuz he’s got time and he’s going to make it under the cap fighting for every second the crowd’s going to be behind him here keeping that bar high in his front rack position he got a no rep there and I believe it was due to depth in Albridge here he did compete in the California regionals back in 2016 and 2017 but this is his first semifinals appearance age 30 out of Sacramento California all right I’m going to go full coach on him I would like for him to widen his stance I think it can help him keep his torso more upright and it will make those front squats feel easier it might be awkward to him but I think we can see some growth and all athletes from Heat 2 under that time cap but it was traven Benton who put up the best time here in heat to consistency we saw him as one of the leaders top contenders at the beginning and he stayed in the race through the entire workout yeah Benton put on an absolute show you know it was funny I referenced him I said yo man you’re giving me Rich throning Vibes and I think somehow he was able to hear that and it empowered his decision to go pop the top put the glasses back on and he Tron he did a great job at breaking up the toes to Bar early and often now later I’m not sure if his rest was always intentional but he and Ley went head-to-head towards the latter part of this workout and it all played out in Benton’s favor now we were worried late we saw lay he go completely unbroken but Benton was still able to find that advantage and with the urgency because of the fitness that he’s got in his back pocket he was able to run to the barbell have that urgency and have it all the way through the finish what a great way to start day two for him two Heats down two Heats to go for day two we have heat three coming up next stay with us we’ll be right back [Music] [Music] [Music] go uhhuh uh-huh [Music] uh-huh after 8 years we are back in Carson California the West Coast Classic our North America West semifinal we have two Heats left of the men I’m Lauren khil alongside Adrien Conway we have Mike Arseno on the floor and these athletes have event to to take on on the floor what they’re looking at is five rounds for time 100 double unders 20 toes to Bar 10 front squats the weight 225 lb Adrian what are those go Ruck step to success for these athletes well this this workout is hand heavy so they need to be mindful of how they manage the grip fatigue they’re going to be hanging onto their rope the bar and the barbell for those front squats and then break don’t wait this is paid off for several athletes that we’ve seen they break intentionally early so they can Thrive later in the workout let’s send it down now to Mike Areno from the hallowed grounds of the tennis Stadium Lauren I have to tell you it’s great to be back on the floor for the first time in8 years in similar sarly there are six individual athletes five men and one woman who competed at the CrossFit Games as individuals back in 2016 they’re open to use that experience to further cement their legacies in this sport however there are a number of New Kids on the Block who be looking to book their first tickets to the CrossFit games so a theme to watch this weekend grizzled veterans versus youthful exuberance as a master age athlete I’m betting on the grizzle veterans thanks Mike we’ll see how age and experience plays A Part looking at your lane assignments one of the names that sticks out Sam dancer you talk about a grizzled veteran we talking about Sam dancer he is a well muscled individual that is out on that competition floor and oh he happens to be the reigning champ of the CrossFit Games in the 35 to 39 division last year but guess what he wants to be in the open division this year as an individual yeah he said no more of this Master’s Division I want to compete against the Young Bucks in the elite individuals and here we go Heat number three of the elite men is underway starting with 100 double unders 500 accumulated throughout this workout that’s a higher number of reps that that we’re used to seeing especially at this stage of the game yeah it’s you know it’s it’s interesting Lauren because we’ve seen even up to a thousand in some open workouts where people get through repetitive jumps and some people love to throw stones and say like hey if it’s not at least 300 double unders what’s the point of them even being in there well let me tell you coordination accuracy speed endurance stamina all these things can be tied into double unders itself and it takes tremendous accuracy to do it under this kind of pressure hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms of conditions [Music] apply hand in the air already Lane for Nick Roberts but we already have a couple athletes to the toes toar Lane eight Brandon Luckett Lane nine Drake Lewis we’ll see who decides to hang on or break early that’s a factor that’s going to be important in this one Adrien that’s right it’s all about staying composed running your race understanding that this isn’t going to be one of those flash in the pan workouts and and and and really eating your Humble Pie early right just because you can doesn’t mean you should break up the toes the bar but we’re going to see who makes that choice and who’s going Unbroken and looking at Lane number two Scott TLO his speed of reps on those toes to Bar were just a little bit faster than the other athletes on the floor Lauren we talked about this a little bit even as we built through casual conversation you and I but I said hey the shorter athletes that can pist in these front squats and cycle the toes the bar have a natural Advantage if their motor can hold the test like they got to tra make the weight travel a further distance and their toes got to travel a further distance away from that bar and Brandon luck will be the first first athlete to advance followed by Scott Scott tedlo he is running though to his jump rope and we saw that from the previous heat transition time matters he’s already off on his double unders before any other athlete yeah and they’re they’re they’re fun to watch go head-to-head luck it a history games athlete both as an individual was on a team last year he wants to go back again and nello in the same right missed out on the cross stre games last year but he has been before and he’s ready to get himself back to the CrossFit Games also understanding there might be some damage control this to take place for him with some workouts looming TLO is on your screen he’s our overall leader right now looking smooth and composed also rocking a mustache some new facial hair for semi-finals this year that’s right a sweet mustache I mean that’s a Mean One honestly that’s a that’s a mean mustache that makes many men very envious but also a very sweet uplift shirt you got to love it a great charitable organization that exists within our space TLO advancing to your to Saar Brandon Luckett right behind I love the urgency that TLO represents transitioning wise right like he literally ran from those double unders to get up onto that rig he understands how those choices really accumulate through a workout where you’re going to essentially have a minimum of 15 transitions TLO taking a quick break bucket hanging on Drake Lewis and Drake Lewis there beside him an athlete that is working through improving his aerobic base as well as gymnastics Dro in frequently we seen Drake drop several times already even just two rounds in to Pace himself for the lad rounds and TLA will walk first and get his first front squat in but luck it close behind a little bit more urgency that we saw as Luckett approached his barbell [Music] TLO still first he’s on the left and then luck it in the center of your screen advancing his barbell now beginning their third of five rounds TLO a nice little jock to his jump rope again that’s right he’s keeping that urgency we saw him now he now see this is the this is where you get risky you try to rush to Transitions and he had a slip up on his first rep of double unders not that that’s a huge red flag but that’s where you start to see fatigue accumulate this could be a a sign at which he’s really riding that threshold and Lauren we talked about it earlier but into round three that’s where the workout really starts here momentus is the official Sports Nutrition and supplement provider of CrossFit momentus offers the highest quality third party tested supplements and nutrition designed for everyday performance use code cf20 or text 30493 for 20% off momentous products TLO still making slight work of these darn double unders I mean look at how little that he displaces his body from the ground you guys want to think about you watch this execution keeping that Center Mass as low to the ground as possible and spinning your hands fast wow what a great examp dancing to the toar luck it’s judge hand in the air as he finishes his set of 100 double unders and advances TLO about four reps ahead of Luckett before he starts his toes to bar when and if they break is what we’re keeping an eye on that’s right when and if and then we consider this when we’ve talked about this T Falls TLO Falls hopefully he didn’t roll his ankle or anything there it looked like he came down a little awkwardly on that pad and this workout is grippy you can see the athletes using their Bear Complex grips to save their hands on this one Bear Complex is giving 20% off sitewide right now head over to bear complex.com and use code B bkx two for 20% off scott TLO first to the front squats another no rep for death giving [Music] Luckett a window not enough but we’ll see what kind of time can be made up as they will have two more rounds after this set of front squats yeah TLO making slight work of these front squats doing a great job he did have a good lead and then of course a little bit of that diminish with the no rep but TLO as we watch him transition here again we’re going to see what his urgency is like get his bar set K he’s still on the jog back when there’s multiple rounds in a workout TLO finishes in the top 10 53% of the time and when you look about when you talk about splits and the time that TLO is looking to chase right now tutor Magna finished his third round at 620 Scott TLO just over that at about [Music] 623 and for more on Sam let’s head down on the floor with Mike Arsenal well Adrian take a look at this Sam dancer the first athlete to isue the front rack position on these front squats and do arms crossed I assume that’s to save his grip a little bit save his forearms for the other two movements are you a little bit surprised that Sam dancer arguably the strongest guy we have in the field went with the arm cross instead of the front rack position in short Mike the answer is no Fitness always has a compromise and Sam dancer is strong like Hulk and I mean that in all very literal terms and what we understand that a lot of times muscul as it continues to build power and strength gets really tight and so sometimes that front W can be a big limitation for big strong individuals like Sam so his strengths can equally be his weakness and we’re starting to see that there with the front squat is that’s what gets the best position for him and now we have a new leader Brandon Luckett able to get ahead of Scott TLO here both of them advancing to the set of toes to Bar in round four of five 18 minute time cap but we are only 8 minutes in for them yeah we see that smaller cycle rate that Scott TLO has allows him to stay just ahead of Luckett while Luckett seems to be going a little bit bigger on his heads taking less rest he’s able to express high levels of Fitness but it’s just that bit more nonant Pace that he has that allows tent Lo to stay just ahead of him his hand is in the air for TLO and he will run to his barbell we’re Luckett still keeping the composure as he walks to his barbell these men will just have one round left after this set of front squats and literally it’s almost SRO at this point now luck it even being a taller athlete he has an amazing upright torso position in his front squat it’s allowing him to almost keep Pace with Scott Teto i’ love to see this from longer levered athletes it’s very often a challenge to stay that vertical in a front squat Brandon’s doing a great job at exuding that in his movement and one rep left 902 is the split 9116 was when tutor Magna finished this fourth round but Luckett has to come back and roll his bar forward costing him a bit of time allowing TLO to get back to his jump rope first yeah and that’s not the first time we saw that right we saw the same thing happen earlier with Bill Ley it’s like details have to matter you got to pay attention in the judge’s briefing I guarantee you they stated it’s got to roll past a second line push that barbell up there and that’s going to help cuz now TLO has about a could be up to 20 rep lead on Luckett there with those double [Music] unders this will be their Fifth and Final Round Lu at one one semi-finals last year but on a team looking to lock in an event one as an individual yeah we’re getting a nice shot here at Luckett double unders he stays pretty low to the ground round notice that he loosened his belt both he and TLO are both loosening and tightening their belt as they go away from that front Squad it’s something small to watch as we get ready to watch this race to the barbell in the final round is will they take time to play with that thing will it allow one athlete to have an advantage over another judges hand in the air for [Music] TLO and he will advance to his toes ofar the time to beat for these men from tutor Magda he won [Music] 1209 and TLA will be about five toes the bar ahead bucket seven seven he got seven on him right now and I don’t I tlo’s going to break if he keeps the routine right and Luck’s not going to break so we’re going to see how long T oh he did break breaks darn it I thought I knew his game plan he heard you so he came down so TLO has broken three times now luck it just once but tlo’s judge judge’s hand is in the air and he will run to his barbell as luck it’s judges hand is in the air but this is the window that TLO needs to lock in potentially a Heat win closing in in just about a minute to beat out tutor’s time [Music] and now look it will approach his barbell but tedlo judge’s hand is in the air five reps left time to be 1209 it looks like Scott TLO is going to lock in for heat three of the men 1145 unofficially Scott TLO hand in the air great execution there by TLO luck it three reps out fighting to keep that bar up in the front rack position and he will also beat the best time of the day with 124 1204 unofficially to take the second best time of the day thus far what a battle between those two men yeah it was great to watch them go head to-head we got Lewis Here wrapping up his final round of toes dear and then he’s got to have that internal dialogue that internal urgency get to to the bar a little bit of a jog but watch out for Cole greas saber he’s in Lane five on your screen in the middle here we go this is a race bars got to go up they’re going to be rep forre Drake’s got about one rep on Gray shaber right [Music] now hand in the air for Lewis hand in the air for grce saer and Lewis will lock it in GRE able will lock it in just around that 13-minute [Music] Mark both TLO and Luckett holding the one and2 overall best time after three Heats Tristan Harrison on your screen one rep left for him he will cross the finish line as well as Adam McAdams also making it in under the time cap 18-minute time cap for event number two for the men Nick Roberts two reps left Nick Roberts Master’s athlete two Master’s athletes right there he and Sam dancer going head tohe edged him out Sam dancer just five reps [Music] left yeah that position right there that Mike referred to earlier known as the genie front Squad the ey dream of Genie reference there maybe that’s what you see when you get outside of a CrossFit gy too if you drop into a a globo gin as we call them just two athletes left on the floor in Lane 10 Dylan Gibbs approaching his final bar back [Music] Gibbs with the bar up ah he was another athlete with his foot on line there had to make an adjustment for his first rep Evans approaching his bar will Gibbs keep the bar up and go unbroken that’ll be the question here looks like it [Music] and Gibbs under the time cap three minutes to spare Mike Evans just three reps to [Music] go and he will also finish 1515 unofficially under the time cap these are the races that you like to see between Scott tedlo 11 47 with the overall time to beat and the second best time to beat thus far Brandon Luckett yeah and I’m going to tell you right now Scott TLO did his thing he came out he broke up reps early and often he had a very nice tight position in his front squat driving those knees out elbows High there was no wobble on his down and up and he was able to make take advantage here of this mistake that Brandon Luckett made because if you’ll notice in the transition you got to push sure bar pass the second line luck it wasn’t aware or forgot Scott’s already on the jog back and that created a slight advantage that he was just able to hold on to almost comfortably as we LED our way through the final round now here’s the thing about TLO Is Not only was he looking to win this heat but he knew the time to beat and he was able to hang on we even saw him have a slip up and almost roll his ankle but here through the Finish he was able to set the time to beat for the day and I’m tell you what there’s going to be a group of hungry competitors that just watch that go down and they’re like cool my power of the stash but the last Heat best heat the elite men for heat 4 of event 2 coming up next [Music] [Music] [Music] [Music] the Hollywood sign is famous to most but for crossfitters it’s the tennis Stadium welcome everyone to the 2024 CrossFit Games North America West semifinal presented by gooru here at the West Coast Classic I’m Lauren khil alongside Adrien Conway Mike Areno is on the floor we’ve already seen three Heats we have one heat to go but yesterday man James spray he was on fire Adrien he was on fire and we knew he would be this workout played out just great for James he started himself off with 100 points and plenty of momentum when there is running and a barbell involved James brg has a very good chance at having high levels of success with a time of 23-28 he did just that but James don’t lay there you were in the way James brg your overall leader after one day of competition earned himself 100 100 points but other names in the running some veterans Canadian veterans we’ve got Brent pakowski and Patrick velner going into event number two what is on the line here we have five rounds for time 100 double unders 20 toes to Bar 10 front squats that weight on the barbell 225 lb and 18-minute time cap the men in the final heat are not going to need that when it comes to being successful for this one Adrien we saw some strategies in the earlier Heats but what are your G Ruck steps to success yeah the steps to success here to be mindful that this workout is hand heavy you got grip fatigue building through the double unders through the toes to bar and through the front squats you’ve got to manage that accordingly and break don’t wait that means as this workout build is going to get more fatigue you got to break early to thrive later let’s toss it down to Mike Arseno in just a minute because we’re looking at the two Canadian flags the two veterans they’ve been to Carson before let’s check in with Mike Areno for more on them thank you very much Lauren yes two familiar faces and familiar positions here in the final heat in the middle of the floor Pat velner Bren fosi they both appeared for the first time as individual competitors at the CrossFit Games in 2016 here on the tennis stadium so we’ll see if they have some good vibes from 8 years ago since then of course multiple Podium finishes for both of them at the CrossFit games but not a title just yet is 2024 the year that changes while the journey Starts Now with two days left remaining in this competition somebody else we keeping our eye on is somebody looking to earn that title again Justin mados over in lane two Justin mados a two times CrossFit Games champ had what I would categorized is almost an off year last year not meeting our expectations for him and certainly not meeting personal expectations he is out for blood and I think to build some momentum through the 2024 season several veterans in this heat 8 Minute time cap the men are underway starting with 100 double unders to kick off the final heat of event two hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply Lauren we we’re talking about Justin and we’re watching him be very smooth and effortless on these double unders now there is an 86% based off his history of performance 86% chance that he’s going to be in the top 10 in any workout that involves a front score and we got 50 of them at 225 in this one it might not seem that much when you just take a look at the workout on paper but accumulated over uh five rounds it is a lot that’s right and oh and you got to watch Colton we talked about the same advantages that Scott TLO had in the previous heat a shorter athlete range of motion there is going to be much shorter compared to the field so that means naturally his cycle rate will be intensified and colon is strong so this 225 won’t even make him bat an eyelash throughout the course of this workout I really like his opportunity to succeed in a big way through this workout nearly the entire field Advanced to their toes to bar at the same time taking athletes under a minute to complete 100 double unders that’s what you got to do to be at this Elite level it’s it’s so true and and we watched some athletes in the last Heat and previous Heats throughout the day struggle already with mishaps right messing up the the the jump rope through error um later in the workout so these athletes I don’t predict will need to break their intentionally very much and Colton merens and Patrick bner they were your first to the barbell going rep forre both of their judges hands are in the air along with Justin madas Cole Sager in the mix as well Cole Sager one of the best squ Waters in our sport meaning that he creates this wonderful pocket as he drives his knees out to keep his hips right over the middle of his foot his cycle rate is always pristine when it comes to up and down movement and Colton Mertens will be the first athlete to begin the double unders Justin maderas Patrick bner Cole Sager close behind great body posture from all of these athletes hands wristing low fluid Merton still jumping even almost higher than Pat bner to cycle his double under so that’s always something to note is does he have to jump that high or is this just the simple routine that he’s built in his habits athletes are always looking at certain ways to refine their performance and one of the ways to do that with dobs is just simply practice jumping less and spinning faster we talk about veterans in the space and Cole Saker comes to mind every time last weekend in France we saw bkg being the first athlete to punch 11 consecutive tickets to the games Cole Sager looking to do the same this weekend that’s right isn’t it ironic Lauren it was almost like uh Sager gave us his farewell tour last year and uh all of a sudden he my fitness is still pretty good my life circumstances changed I got some little ones now following me around at my house in my workouts but I still might just end up at the CrossFit games no big deal and Colton martens’s on the left pat velner on the right I want to mention Pat velner he had to really work his way into the final heat after getting penalties in quarterfinals which which put him in the first Heat yesterday yeah which was I’m sure very humbling for Pat um judges were cracking down this year in the qualification process for a movement specifically with the step-ups and now as we watch Pat advance to the front squats one thing that we’ll be watching here is hip extension making sure that not only the athletes get below parallel but at the top when they think about squeezing their butt and squeezing their belly they’re showing that they’re purely stacked from shoulders all the way down through heels and every rip and colon Mertens the first athlete to advance his barbell and head into round number three that’s right we’re through two Colton moved that bar at about four minutes even and he’s back ready to rock for round three so in the mix Colton Mertens Justin madas and Pat velner you’re one two and three as they head into that third round as the United States border patrol marks their 100th anniversary they are recruiting individuals who are passionate about Fitness and protecting our nation go visit their booth in order to find out how you can be a part of their [Music] legacy it’s not a bad Community to recruit from you know your top three Justin maderas to the left Colton Martin in the middle and Patrick velner to the right all been to the CrossFit game all looking to go back just nine spots on the line this weekend Adrian yeah and this is where that veteran savviness uh really comes into play is at this point in every workout that middle position did you select the right pace can you continue to go unbroken if that’s the choice athletes have made we watching Colton kick up he’s already about three reps ahead on the toes to bar to Pat valner yep five reps ahead before Justin on his left could start his toes to Bar two these are your three men that are in the mix just 5 and 1/2 minutes 18 minute time cap event two with one more left on the day for these athletes that’s right we’re watching Pat go through a break here he’s breaking and never came down not once not [Applause] once Justin maderas also holding on and he will now advance for number two with Pat velner close behind so madero’s passing velner there through those toes the bar and it looks like Mertens has built urgency folks in his front squats that tells me that he nailed the pacing in the first three rounds and it’s really time for him to go to work he’s intentionally strategized this even a faster pce running back to his jump rope and now as he starts to meet that threshold here into round four will these dubs go just as smooth this is a t all here for these next 100 repetitions if this keeps up for Colton he’s going to be Untouchable through the final round here looking at Scott tlos splits from the previous heat he is the overall winner at this point finishing the third round 622 Colton merens 607 we talked about if this will keep up all three of these athletes looking smooth composed and relaxed we we saw a lot of body language change in the earlier Heats and I think that’s the difference with these veterans in this final heat here they’ve been here Lauren they’ve accumulated the Reps they’ve built the appropriate volume they know how to meet themselves where they’re at and so as we quickly amass 400 double unders already into this workout with 80 toes the bar and 40 front squats they’re still showing tremendous amounts of composure and they’re very much still running the race not just surviving and in the earlier Heats we saw a lot of flip-flopping of of athletes that might have started out in the lead at the beginning but then fell off with these three for first second third now fourth round the same names Colton Merton’s already on his toes to Bar Justin maderas approaching his toes to Bar Pat velner already on his toes to bar I love it and we got Mertens about six reps on velner so a few reps ahead compared to where he was last and what was interesting Lauren bner was able to pass mados on those double unders so again we think about a cycle rate and efficiency thing you know Pat was able to reclaim that second position simply on that modality alone refine the basics find nuances and details in your movement that can really accelerate you in things that you might not be so obvious to col Merton’s going unbroken on the toes toar advancing to his four out of five sets of front squats wow Justin maderas also hanging on Pat Bel did break but he will still get to his barbell just about the same time as Justin goes into his first of 10 front squats we talked about Justin excelling at the front squat a bit he’s got a great body position great mover notoriously right he really focuses on the details moving like a dream there even with 225 but Merton’s running away from these two right now back to his double unders ready to pick him up already here and we’re at 838 and merens finished the fourth round 822 well ahead of the pace of Scott TLO if he keeps this pace he will take the event win for event two dubs coming as smooth as butter Mader takes a moment gathers himself and and and that’s often the one that gets you right again I’ve been there at my affiliate at the garage that first one you mess up again I want to Chuck my rope across the room sometimes I do well you can’t like in the heat of the battle hey what do we see from Justin mados take a breath reassert himself and he’s right back to work didn’t lose a step that’s just one of the hundred 100 differences between me and Justin he’s composed I throw my jump [Music] rope this is also Lauren where we saw Pat overtake Justin on the last round right so even though Justin had a bit of a lead coming in right behind Mertens this is where we saw Jus break like he’s doing right now and we saw Pat overtake him so will that be enough now for Pat to come back into the second place going into toes thear and will Pat hang on for the last set of toar was he’s saving some in the tank so he can overtake Justin but still overall leader Colton Mertens in the center and Pat is back that back to his toes to Bar as Justin’s judge has his hand in the air now I want to tell you guys if Pat holds on for unbroken reps this is the ultimate Savvy move of negative splitting a workout saving juice early so that you can go even faster in the later round col Mertens judges hand is in the air it looks like oh and just as I was going to say B’s hanging on he drops col and Mer runs to his bar we are just 10 minutes and 20 seconds into this workout is he Nails out smooth as butter Adrien in those front squats for Mertens effortless we talked about that cycle rate but not only that Colton keeps his torso up his elbows high knees tracking his toes I mean this is textbook front squatting folks take some notes 1041 unofficially more than a minute faster than the second best time from Scott tedlo in the previous hit Coen merens takes the event win Patrick velner one rep to go as he crosses the Finish Line 11 unofficially on the dot as he will take the second best overall Time Justin maderas just one rep left and Lauren I’m going to tell you that came down to those those double unders the last two rounds Pat was able to reclaim that second position on double unders each and every time even though he broke his toes thear so your current standings as of now Scott TLO Patrick valner Justin maderas Cole Sager on your screen yep two reps remaining for Cole he will squeeze into the fourth best time wow as we are now just approaching Scott tlo’s time of 11:47 from the previous heat now we talk about Fitness and we talk about body types talk about a lot of different things James BR and and Brent fikowski both still on the floor they got plenty of fitness these guys are tall drinks of water now they got to make those toes travel a long distance and make that bar go down and up quite a bit on this workout so not not that this is damage control for these men but they had to be aware of that throughout the course of this workout and where they could Salvage points Chris abara looking to wrap up on the left is Brett pakowski his judge’s hand is in the air also wow chisara 12 right behind him or I’m sorry fski the other Canadian on the floor and taking a look at we know that all of the venues all of the semifinals this weekend are not Apples to Apples but in comparison to Jay Crouch who finished this workout in Oceania at 11:22 Colton Mertens 10:41 yeah I mean it’s it’s impressive and and again you we got to compare these things Loosely because we’re competing in different environments and doing the different thing it’s an amazing thing just to be able to standardize in a workout like this and just reflect and and compare some scores uh Chris abara putting on a really great performance in these first two events I mean that’s another Jacob hner Barn athlete is that right jaob Hepner Barn athlete I think he also follows hwpo programming and then under the watchful eye of Jacob Hepner but certainly an athlete that we’re going to be keeping our eyee on he competes frequently in the off season in some smaller to midlevel competitions so this will be one of the the biggest that he’s competed at thus far but earning a spot in the final heat first semi-final not a bad way to to start the season absolutely not as we’re watching Jacob SMI Schmid grind through these front squats here keep that bar up keep those elbows High Jacob way to fight now Max Max Craig is a very fit individual who uh is is making slight work of these front squats here and when I watch this I’m like I I wonder where his limitation was in this test was it grippy for him did he mpace it cuz clearly he’s handling this barbell like it’s nothing yeah that doesn’t look too heavy for him and he will get in under the time cap safely 1407 unofficially that will wrap it up for our fourth and final heat for the men [Music] 1045 col and Mertens hey we talked about Colton Merton’s having an opportunity to have great success in a workout just like this where shorter range emotion is going to be a friend to him but also moving like a dream he’s able to keep his elbows High keep his torso stacked over his hips through all those front squats and wow that might not be that impressive to the audience watching like hey he’s a great mover that’s awesome folks that saves energy so that then he can be smooth on his double unders he could go unbroken and so that he could keep those toes to B unbroken for all five rounds WT Mert’s overall winner of event two for the Men followed by Patrick bner they put on quite a race for us 1102 let’s go [Music] down and that’s what we got for the event right there Colton meron sitting on top Pat velner coming in second Lauren hey we talked about this hey how these Heats play into effect right meaning that yo this this and this wasn’t all just the final heat every heat matters all through today even all through tomorrow with three events even waiting for Sunday and now we’re going to send it down to Mike Areno with Colton M colon what a performance here on event number two 100 points an event record worldwide thus far seventh place on event number one you look like a man on a mission so far this season every time we’ve seen you compete what is different about this year than past years’s as you look to book another ticket to the CrossFit Games yeah I started working with proven and Coach Joey over there that’s helped a ton got a nutritionist over at Target nutrition I just feel like a whole new athlete and you know after 3 years of making it you think would silence some of the DS but they’re still out there just remember when people are trying to put you down says more about their own insecurities than your capabilities when the chips are in I got a steady hand I don’t buff and I damn sure never fold I’ve got a few more surprises coming this weekend Co I have to say we’ve talked a number of times over the past couple years you’ve had two 30th Place performances at the CrossFit Games you had a top 20 last year I’ve never heard you talk like this so where has this mindset difference come from the performance is there but in terms of the mindset what’s the Catalyst for that yeah I think that uh you know had a little bit of a temper when I was younger and I kind of put that away as I started to grow up but uh you know this year some things happened in my life and like something inside me has become awoken and I’m not ready to put it back yet well C Mertens you won’t like him when he’s angry congratulations thank [Applause] you when golden speaks you listen he is here to play women event number two for them Heat number one is up shortly stay with us here at the tennis Stadium we’ll be right back [Music] [Music] this is out this is [Music] hey [Music] [Music] n [Music] [Music] [Music] [Music] [Applause] [Music] [Music] [Music] n [Music] [Music] [Music] [Music] [Music] he [Music] ch [Music] take it out [Music] [Music] [Music] [Music] [Music] ch [Music] [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Applause] [Music] [Music] [Music] walk [Music] a [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] e we are back here inside the Dignity Health sports park for the West Coast Classic the women are about to take the floor for event two I’m Lauren khil alongside Adrien Conway Mike Arseno is on the floor we are back in Carson it’s been eight years good to be back and these Elite individuals they are kicking off event two five rounds for time 100 double unders 20 toes to Bar 10 front squats for the women it’s 155 on that barbell time cap today 18 minutes Adrien what is that go run steps to success for these ladies all right we know this we’ve saw it from the men it’s a hand heavy workout they’ve got to manage how it fatigues their grip on the Rope the rig and the barbell and then of course break don’t wait break it early and often seems to be paying off for these athletes that can’t go completely unbroken in the workout Lane assignments your overall leader for Heat number one for the women Katrina Olen she will be in your center lane a familiar face on the floor though who is the only woman in the field to make it back to Carson Jamie haa she was in the booth last year now she’s on the competition floor yeah we love it so much always getting to have a peer of ours down there on the competition floor hey it turns out she’s pretty fit as she qualified 32nd for the semis but also she was 21st in the AG group semi-finals already this year for 2024 more on Jamie hia she is certainly an athlete we’re going to be watching I also hear that she’s gonna have a few outfit changes throughout the weekend so she says she’s out here just for fun but I think she’s going to do pretty well as well and they are off starting off with 100 double unders five total rounds here 500 double unders within one event we’re increasing capacity for these athletes oh yeah increasing capacity and you know the ironic thing Lauren is at this Elite level these 500 double unders they don’t even really consider them a challenge or a problem right now if we see anything that becomes a problem for these athletes it’s as they accumulate cuz they’re jumping too high or they might have undo movement of the arms which means unnecessary right but look at Jim’s form feet close together hollow body position she’s not arching through her midline she got the elbows in close to her side and she’s spinning so smoothly through her wrist this is optimizing movement at its finest a veteran knows what she’s doing hustle up is the official timekeeper of the CrossFit semifinals the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply Jamie hia will be the first to her set of toes to [Music] Bar yeah you want to talk about quality movement she’s keeping her legs together even on the toes the bar referencing Jamie a quick break here as that’s one of our go wreck steps to success break early and often she keeps a neutral gaze not really looking up at the bar utilizing that kit front to back momentum which help her vertically displace her legs her judge’s hand is in the air with just one rep to go before she will now Advance the first athlete to advance to her set of 10 front squats Jamie haa is a strong athlete so this barbell not going to feel heavy for her we know she likes the barbell and it is no problem now she got a no rep there her judge waved her hands and again that’s a hip extension issue it looked as though the depth was proper but she didn’t show him full extension at the top shoulder stacked on top of hips stacked on top of heels with the knees straight and now just about 2 minutes into the workout she will complete round one advancing jogging to begin her second of five rounds today Deon Kim hot on her heels didn’t have to do an extra rep like Jamie so we’ll see if that starts to accumulate as we go she’s also back to the row as well as auriana mon Placer on the right Jamie hia she is your overall leader and then number two in the middle Devin Kim and number three Aubriana mon Clair yeah and it’s interesting Devon even looking to her left while she’s doing double oners just a check and see where Jamie’s gone and what she’s doing is she going to break her rope at all but it doesn’t look like any of these athletes right now on the floor intentionally taking breaks yet here at the rope and Devin Kim an interesting athlete because we saw her on team Invictus last year taking first at the CrossFit Games was slated to compete again this year but last minute decided to go individually yes she didn’t it seemed the story line behind that was a bit of an injury uh didn’t want to hold the team back but she was able to be healthy enough to put off competing a week or a week and a half essentially and compete as an individual and she was fit enough to still punch her ticket into the quter qu finals and through semifinals here of course Jamie hegia was your first athlete to the TOA bar took a break also in the mix Kim on place here as well Devin Kim with a very narrow grip um now I’m not sure if there’s a reason behind this but her hands are almost within her Shoulders mean inside her shoulder width and commonly we see that just outside of shoulder WID this might help her uh fatigue her arms a little bit less it just might be a preferred position but I’ve also seen athletes deal with shoulder injuries have to narrow or widen their grip to accommodate that so could be a lot of reasons here but it’s certainly different than what we see the rest of the field executing Jamie hea putting on the scholen Carson first athlete to advance to her set of front squats in her second round okay so so Jaime’s Pace slowed just a touch on the front squats and with good reason she did get a rep taken away from her in the last round so she’s probably just being extra sure hey I want to do 10 every round not 11 and to the left my play here just three reps behind [Music] Jamie as Jamie will advance to her third set of double unders now in pure veteran fashion I watched her push the bar to line one and then kick the bar to line two so she could just turn away and walk away from it and begin getting to her double unders so she knew where the bar had to go she just didn’t keep her hands on it as long as a lot of athletes did to push it Forward well in Jamie hia she’s not just a good CrossFit athlete she is an overall athlete huge basketball background yeah I mean you played division one basketball at USC right here not far down the street right much better than that yeah it it you don’t get much better than that and she was a contributor right so she’s out there she got great ball skills she a lot I’m sure big fan of rebounding Plyometrics like this in the form of double unders spent a lot of time doing ballistic movements and explosive work there as a basketball player so this is rer wheelhouse it’s all about the pacing that is associated with these mix mold movements that Jamie has to nail here with this triplet talking about that bounding yesterday they had five rounds of an 800 meter run how is that is that at all impacting their double unders and their cast today with this workout it certainly could be um one thing that I’d like to consider as a coach in the space and understanding the preparation that a lot of these semi-final level athletes are putting themselves into is that they should be check that out we have a great depiction of Love passion and community right there on the screen that is there to support their girl Jamie Hagia who probably they know her as coach thick and tired we all need one of those t-shirts we’re going to go down to the floor with more on the community support for Jamie with Mike thank you very much Lauren had a chance to catch up with Jamie just before this event and the most dangerous athlete is one who has no expectations Jamie decided to entered the season she just started training for it 6 months ago we mentioned that she did has qualified for the master Year’s edition of the CrossFit Games hasn’t decided if she’s going to compete in that yet it depends on how she does here now selfishly I don’t want her to do too well because she’s setting the bar too high for the expectations of Fitness from a sideline reporter I can’t keep up she’s setting the bar too hot for all of us but I mean Jamie is just overall a great person for the space for women in sports for body image and just always giving that positive message within the community no I think she does an amazing job and and there’s there’s no better woman that you would want to look up to and kind of like allow to shine than someone like her that’s had a leadership role within our space for as many years as she has advancing to her barbell in the third round keeping in mind this baddy she is 39 years old I would like to be a quarter of of Fitness from her by the time on 39 yeah I mean and look at what she’s doing an amazing display of Elite Fitness here’s the beautiful thing in our Community Lauren and she is one of many right it’s like a fine wine you stick with this stuff you stick with this stuff through the long term you apply the nutrition application you can do some amazing things with your body through time amazing things judge’s hand is in the air one rep to go completing the third of five rounds for Jamie hiia Jamie it’s the second line push that bar she’s been here before judge’s hand is in the air on the left in Lane number two Aubriana monz player yeah now for auriana there we were starting to see hints of Sam dancer with his front rack position we noticed he used that that Genie style front rack auriana loosened her grip and let her hands come out but she wasn’t quite Crossing her arms so I wonder if that limitation in her front wreck is going to appear as a struggle in the latter rounds of this event Jamie hia looking over her shoulder realizing that she pretty much is the only one there besides Aubriana Jamie in the Universal rest position now for many years we used to look at the hands on the knees and know what coach has said Lauren don’t be doing that no open up your chest recently recently though it’s been one of those things where we understand that’s actually the optimal position for Recovery you can fill your lungs with air they’re not under the lack of support from Gravity standing vertically so they’re supported by your hands and you can recover a little faster there what’s your rest position of choice do you crouch down do you bend over lay on the ground what a what a great question is I try to do none of it cuz I want my competitors to see that I got that dog shining deep in my heart and that I ain’t as tired as they are no a lot of it honestly historically through athleticism I was trying to play the game of like hey if I show that weakness they might think that’s an opportunity for them and I want them to be like why is he not bent over you got to keep that poker face on poker body but in training just like we see in some of these lanes that Universal res position I use that I use that there Jamie haa the only athlete on her fourth set of toes to bar here 18-minute time cap for these athletes we are about halfway in to the [Music] cap that kneeling position can do it well too right as we saw Jamie down there it kind of gives her uh legs a little bit of reprieve it sends some blood flow down to her quad so they don’t have to support her body standing up we talked about breaking early and often in this workout she did a pretty good job of that even early and now the rest is just becoming a bit more belabored and elongated and if you take a look at Mont player look at the form of her toast toar that’s more of what you would see with somebody with a strong gymnast background she’s all the way to the [Music] left yeah we got her and Devon Kim beside each other in Lane two and three both with a pretty narrow grip but very great long body positions in their Arch position as they send their hips forward with their heels back this loads them to allow their upper body to contribute to kick in the bar sets have gotten progressively smaller for all of our athletes in this heat right now they started with bigger chunks maybe took only one break to get to 20 and now we’re seeing three to four breaks each round as their grip is fatiguing their midlines getting blown up these front squats certainly don’t help that Jamie haa back to the bar just two more sets of these front squats barbell is light but M pler also approaching her barbell for her fourth set of front squats both in syn there that’s right and the difference there was transition time right cuz Jamie was clearly in the lead Mount player just had more urgency getting to the Barb but Jamie dropping down into her next rep her cycle speed just a bit faster than moner and we saw that limitation now me place here look at what look at their front rack position this makes it that much harder folks when you got to lose that in the middle of a set because the bar is going to be sliding down your chest and your shoulders every single repetition Jamie haia moving on to her fifth in final round of event two for day two on player jog back to her jump rope to start her final set of double unders look how smooth Jamie’s double unders are even into this Fifth and Final Round I don’t think we’ve seen her trip once no and and I and I I want to really draw a lot of attention back to this is a simple movement people assume that because you got your double unders well I’m good to go I got my double unders no no refine those double unders have them be tight as possible jump as little as you can Jamie is literally saving energy through every set of 100 even as we see her breaking it’s still an opportunity for her absolutely to create separation we saw it pay off for Pat bner in the final heat of event two for the man he was able to even pass Justin mados at this double under movement each of the last two rounds and even if you look at the difference in their toe and footing position Jim’s feet are nice and tight moner’s feet are a little bit further apart how does that affect the speed yeah that that’s all that’s all preferential there right if you widen your feet that allows your body to become Just a Touch shorter so it might shorten the cycle rate but for me if I go too wide that’s not my most explosive or efficient jumping stand so I like to go feet directly on the hips a lot like we’re kind of seeing here Jamie a little bit more narrow aurian with her feet directly underneath her hips I think they’re both in great positions and what we saw even from Jamie on the right there Lauren that break that these breaks where she’s hands on the knees and it’s getting a little bit longer it tells you that she has kind of run the right race up into this point though she’s met her threshold now into the final round this is where she’s got to dig deep now and go a little bit faster on the short rest that she’s taken between to thear otherwise it’s going to open this door for auriana to seize the lead and M PL here that’s exactly what she did first with hia right behind on the set of to toar their final set they’ll have a set of 20 Jamie drops on the right Jamie the first to drop auriana going a little bit bigger now this is this is gamesmanship too uh Lauren we don’t know how many reps they’ve done at this point we won’t know until they get the hand up right but it’s like think about odd rep schemes I’ve always loved it as a competitor some people want to break it up in fives and and and you know tens and I’m like let’s think about sevens and let’s think about nines right just to be one or two reps ahead of another person that might think fives well I’m going to break in sixes and they think we’re tied but I got one in the bank on them you know if you can have that type of advantage over the other competitors you’re in a pretty good position yeah it really starts to add up and there’s a bit of that breaking them around just like right there auriana right that puts Jamie the bar that puts Jamie in a tough situation cuz now she’s got a few more reps left and auriana was run into that barbell we’re just 14 and 1 12 minutes in Aubriana starts her last set of 10 front squats five reps to go on the TOA bar for Jamie but Aubriana will get through her entire set of front squats Devin Kim now to the party auriana unofficially 1457 we’ve also got allly scuds into her final round both Devin and Ali paced their toes to Bar perfectly throughout this workout the way that they were able to close the gap on the lead it was an amazing display of pacing Devin Kim will be crossing the Finish Line second Alli scuds with a base ball finished the home plate slide Jam’s got to hang on to that bar keep that barbell High into her throat keep her shoulders back over her [Music] hips she’s rep forre here with Hannah Erikson hold on to that [Music] bar and Jamie will cross the finish line with her community you can hear him from inside the booth all on their feet repping their thick and tired shirts congrats Jamie two minutes left until that time cap with five athletes left on the floor from this heat one of the women second event of the competition for them first event on the day Sierra L on her way to the barbell Sierra lond excuse me she is from Crossfit Palace 90 seconds left as she chips away should lock in before the time cap here of 18 minutes judge’s hand is in the air just one rep to go and she will lock it in 1649 unici officially with just about a minute left before the time cap an Elise Moore finish strong [Music] CrossFit yeah what do we see Lauren was it one male get time capped in the first heat yes for the men it was one yep and it looks like we’re going to have three potentially depending on what she can do here with the Amy hosking is going to be close here in Lane seven she’s got 25 seconds to get through her 10 front squats and Analise this is her second time as an individual at semi-finals after going team last year she will lock it in under the time cap just 22 years old Amy hosking two reps to go 3 seconds left she will lock it in just under that time cap and that’ll do it for heat one of the women here inside the tennis Stadium Jamie returning to Carson after eight years but it was Mont Placer who locked in the Heat win 1458 Devin Kim right behind her 1517 and Allison scuds in third it was Jamie haa out early riding the high of the momentum from the crowd and her affiliate friends and family there supporting her she put on a clinic with those double unders but it was Mount Placer who was able to recover from the slight deficit that she had against Jamie and it really was a Toes thear that was a separator Jamie started early strong but she started to break a little bit more and a little bit longer later in the workout man Placer had a little bit of a limitation in her front rack position early but she was able to recover from that get the bar High into her throat with her elbows high and have a finish for the event win but it was the local star Jamie Hagia who was able to have the attention of most of the crowd here this morning Mount plus here however a great way to start this day for her and build some momentum going through the later events locking in the time to beat we have three Heats to go heat two of the women coming up next [Music] [Music] [Music] [Music] welcome back everybody to the 2024 CrossFit Games North America West semifinal presented by go rock in beautiful Carson California back after eight years inside the tennis Stadium I’m Lauren khil with Adrien Conway Mike Arseno is on the floor we are heading into heat 2 of the women five rounds for time 100 double unders 20 toes to Bar 10 front squats weight on that bar is 55 lbs the gooru steps to success Adrien we saw a couple women get time CA how can they avoid that they got to recognize that it’s hand heavy and manage the grip fatigue it adds up quick the double unders the bar on the rig and the barbell with the weight and then break don’t wait you got to break early and often for the vast majority of these competitors if you do it early you you can Thrive later here are your lane assignments the overall leader in this heat Trista Smith this is the first year that she will be forced to only compete in the individual division after competing at the games in the team division the past couple of years another athlete we’re keeping an eye on Danny Spiegel looking to get back to the CrossFit Games yeah she’s hungry looking to get back to the CrossFit Games there in Lane N9 we knew it would be a relatively slow start for her yesterday on that long run grinder not her forte or necessarily wheelhouse workout but this mix mixed modal style we know the barbell will be of no problem for her we’ll see how she manages the toes to bar and he to of the women are off 18-minute time cap they will start with 100 double unders hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply and speaking of Danny Spiegel last year she missed the CrossFit Games by just one spot this year though only eight women out of this region are punching their tickets to Texas it’s important to put the effort in in these early Heats because you got to make sure that time stands up as we get into the second and final heat or third and final heat that’s right and all these women have to have that mindset no matter where they’re at their time will matter and if they want to be a part of the top eight and go to Fort Worth and be a part of the rookie class that’s going to get the for the first timers let’s say not rookie class the first timers that are going to get to have the CrossFit Games experience out there um they’ve got to have urgency all throughout this event and on the bottom part of your screen that was Sydney mition she was the first to the toes to bar on the right Danny Spiegel on the left Sydney what a quick break that she took yep and and it’s intentional Sydney’s not the shortest athlete but she has one of those uh booster stall mats out there that she can jump from because she knew she was going to break these early and often because why not right it cost her no time it’s going to save her grip early and save her midline I think this is what we’re watching here is going to be an athlete that really understands her limitation she’s going to be looking to optimize this for five full rounds Sydney molish and Danny Spiegel to the bar but also Rebecca Fus she’s looking to punch her ticket back to the game she is our overall leader as the first athlete into these front squats F throughout the last two of her rounds Laur or years Lauren has been focused on diving into strength training she wanted to get stronger she wanted to get bigger and let me tell you what the toes to Bar are not going to be a limitation for her so if she can manage this load and continue to breathe and recover so that she can get back to those double unders and Toes the bar she’s really going to be in a great position here as we uh enter into round two it looks like it’s going to pay off well for her and our second leader Kelsey Keel looking to punch her ticket as an individual historically she is a team athlete but now making a run for the Indie yeah and we we we noted talking about her a little bit as we got to mention her on that kickoff show yesterday Lauren she is one of those athletes that qualified for the CrossFit Games in 2020 but that was that unique circumstance and situation where she didn’t get to take the floor they only invited five that was our Co season of course but now she’s back on the Indie side she is focused and ready uh to hopefully execute at a high level and get herself into the top eight in Sydney mition she is sitting in third overall right now but it is early we have learned that pacing breaks transition times those are all going to play a factor as the athletes get deeper into the workout that’s right what we kind of see what we saw through the men Lauren was that essentially um the urgency builds through each heat as we see experience levels continue to tick up and they understand the real value in all these transitions fusel making slight work of these toes to bar I’m telling you it just looks like she’s in a rest position hanging there kicking that thing she was the first who her toes to bar at least five reps ahead of the other athletes Kelsey Keel Danny Spiegel Sydney mition all within a rep or two differ of each other Trista Smith on the right next to fusel but Fus will advance to her friend squats for her second round [Music] Fus doing a great job keeping her elbows up bar high in her throat in that front rack position she has great timing she drives her hips back out of the bottom of her squat that’s going to help her drive with power but not so far that it tips her too far forward there’s a sweet spot right in that redirection that you’ve got to master in order to keep it an efficient movement Kelsey Keel she was the second to the bar bellve but Danny Spiegel close behind within Striking Distance to take a lead once she advances back to those double unders Kelsey kill Dro in her bar advancing forward fusel though already into a good chunk of her double unders Kelsey Keel will pick up her jump rope to start her third round Danny Spiegel and Sydney melish also advancing on their third round so first and second to the left Fus Kelsey keel second overall right now on your right both looking to head to the CrossFit games this year yeah both looking pretty sharp when I when I think about efficiency and I look at what fous is showing us here uh with her double unders she looks like she’s in a great position she’s relaxed and composed Kelsey Keel looking like she’s expending just a touch more energy off the floor every repetition and that adds up Lauren you’ve referenced it a few times a day 500 of these bad boys they got to accumulate total as we watch Keel have an air on the right in this workout you were talking about it Adrien but this workout is grippy you can see the athletes using their bare complex grips to save their hands on this one Bear Complex is giving 20% off site wide right now just head over to Bear complex.com use code BK X20 for 20% off hus A’s cycle rate not changed a bit same predicted break that I believe that she’s taken each round we’ll probably watch her hop up for a second time and finish up these toes to bar and Danny Spiegel and Kelsey Keel dropping their jump rope at exactly the same time but Kelsey Keel jumps up to her toes to Bar first Danny Spiegel still chalking up as Sydney mition jumps up just before Spiegel for their next set of 20 toes to Bar fusel though she’s already on those front squats extending her lead as she is more than halfway through this workout again great execution here and and I’m even dialing in the pace that she takes at the top of the rep plenty to show the judge that the hip extension’s there but she’s not resting too long at the top of the Reps what she’s going to have to do in these latter two rounds is make sure that she doesn’t get caught in a position where it’s going to be between her and another Athlete on the Barb in regards do a Sprint because Rebecca needs a bit of that reprieve at the top of the latter five reps each round and she’s got to make sure she banks that time which right now Lauren she got plenty on her side well and she’s even looking to extend her lead here that was the first time that she rustled with some urgency back to her jump rope now the next best women just approaching their barbell Kelsey ke Danny Spiegel Sydney molish all rep forre on their barbell as Rebecca fous already several reps in to those double unders on her fourth of five [Music] rounds she finished 21st at semi-finals last year nine I’m I’m sorry eight spots on the line for the CrossFit Games and now probably about halfway through her double unders Kelsey Keel Danny Spiegel Sydney mition they on the right all walking back to start their next set of double unders with fusel expanding her lead her judge’s hand is in the air as Danny Spiegel will just start her set of double unders Fus already going to the TOA bar yep just a casual Cruise too no change in posture no change in body language hey I’m not looking for chalk I’m going to jump up and get right to work on these toes to bar and continue to pull away because this is where it happens Lauren right everybody can relate to this latter part of a workout you’re entering round four or five show me coach where’s the chalk I need to chalk my grips I need to chalk my face let me put some on my knee anywhere I can have a reason to rest but fusel is continuing to put on a clinic in regards to pacing strategy and execution at a very high level here we saw that break again this next set should take her all the way through the Finish she’s hanging on her judge’s hand is in the air one rep to go wow with the women that are the next best athletes on the floor still on their double unders as she is getting close to getting back to her double unders Adrien yeah and it and it’s and it’s we’re in one of these situations hey look at the women that are there also squatting next to Rebecca she’s about to lap them it’s important though as we’re only in the second of four Heats to put up the time to beat and for Rebecca it’s a difficult situation when you have nobody on your heels how do you as an athlete ensure that you push the pace fast enough that it does hold up yeah I mean uh so much of that Lauren has to be within your internal drive and dialogue you’ve got to be aware that it’s not you versus the field it’s you I’m sorry it’s not just you versus the Heat it’s you versus the entire field and it’s truly comes down to you versus the clock even as we’re watching these other women here the same thoughts has to go through Danny Spiegel and Sydney mcan’s mind of I’m not just going to be sad because I’m chasing Rebecca she’s clearly running away from us but there’s going to be tens of athletes between us if I’m not careful about getting as close to her as possible Rebecca back on your screen for her double unders [Music] but still working on their toes toar Danny Spiegel just finished but Sydney mition you can see the TOA bar technique has changed over time with almost the the cycling speed and not using that Big Hollow kit yeah well a lot of a lot of these athletes Lauren as they progress through 100 toes to Bar in a workout are going to need to get bigger range of motion as it goes often they can they can put the demand more on their lower abs and hip flexors and as fatigue builds they’ve got to use more of their upper body and their Kipping swing and this slows their cycle rate that’s something that Rebecca fous has not had to do because she is so proficient at the toes the bar she doesn’t waste any energy on the double unders so as we watch her again make the Casual stroll a little Swagger involved this round as she’s coming up on her final set of toes thear here she’s going to be very consistent in her execution and speaking of those double unders I think she went broken for all five rounds just hanging on time to be right now Aubriana Mont laazer 1458 we’re only 11 minutes in and Fus is well into her toes to Bar yeah and and and and something to note if you guys are watching this at home and you’re like hey I want to improve my movement Fus L’s Advantage here is also posterior flexibility when she kicks the bar look at how close her legs are to her face most athletes have to push back every repetition this displaces their Center Mass more and it takes longer to get the work done this a great display of gymnastics capacity running to the barbell this will be her final set of 10 front squats before she will lock in the time to beat with two Heats [Music] left still looking smooth on that pace not taking much a break up at the top five rep’s [Music] left yeah what an event for Rebecca here we talked about Lauren and she’s been open about it I got to get stronger I got to be able to move she’s moved the barbell well great execution 1205 unofficially Rebecca fusel she is here to punch her ticket to the CrossFit Games and certainly making a name for her s almost 3 minutes faster than the next best time I think that that is going to be a competitive time even by the time we see all of the heat for the women here that’s right and I guarantee you that was on her mind right like the those those intentions were here she saw this workout get announced or wherever she saw it or read it on social media in preparation for the semi-finals and she was like oh yeah this is my money maker right here I’m going to go get this one now we talked about Danny early uh Spiegel’s trying to punch her ticket back to the CR Crosser games this year just missing out we knew she’d loved the barbell but it was all about how she managed this gymnastics movement here in the toes the bar this has been a big sticking point for everybody chasing Rebecca down in this particular heat heel Spiegel melish they’ve all had to very very generously break up their toes to bar this is a movement that limits a lot of athletes when it comes to Hanging stamina and also midline capacity another athlete in the mix Lane five trissa Smith but not before Danny Spiegel can advance to her barbell for her final set a friend squats tightening the belt Trista Smith though she got done with her toes to Bar she is running to the barbell yeah and Spiegel’s got to keep going she’s got to have urgency through a finish Trista has literally walked down the pack and somehow gotten in the thick of things here these times are going to be very relevant Lauren these matter we saw an amazing performance by Rebecca so these still matter Danny fle 1351 unofficially as she locks in the second best time in he [Music] to Trista Smith locks in the next time 1405 unofficially Sydney molish and Kelsey Keel battling it out for the next female to cross that Finish Line Sydney molish 1417 Kelsey Keel [Music] 1421 looking back at Trista Smith though just 18 years old affiliate CrossFit Fort Vancouver and she has a long games history in the teen division second place last year in the girls 16 to 17th the year prior in 2022 she was fourth in the year prior in 2021 in the 14 to 15 division fourth first first time that she’s trying to lock it in as an elite individual in this field yeah an execution just like that we saw from her really puts it on display that she’s maturing as an individual athlete and what I mean by that is that we didn’t really reference her or talk to her a bunch talk to her very much about being in the thick of for second or third place in this heat and there she just slowly continued to chip away at the lead that the other women were able to establish and she was able to move up her final and finished position just under 3 minutes left till the time cap and we have five athletes remaining on the floor trying to get it in under that 18-minute time cap Aaliyah Miller best hair in CrossFit advancing to her final set of friend squats closely followed by Alex DMO in Lane [Music] six in her judge’s hand is in the air and we got a no rep in Lane six Alex DMO failed to stand it up but Aaliyah Miller 1602 under unofficially will lock it in as well as Nicole mcin under that time cap [Music] Alex Deo two refs to go taking a deep breath before sing it back up oh just miss there and that’s what happened earlier for her too Lauren this kind of depicts the the diversity of Fitness that we see on the competition floor everybody’s got a hole right in for Alex too you got to understand it’s probably squatting strength and position here for her she could have excelled at the double under she could have excelled at the toes thear but this being programmed the way it is oh and what a save did you see the way that she absolutely lost it with her hand caught it with her wrist hug from Trista Smith at the Finish Line one more rep for Morgan Porter crossing the Finish Line about 50 seconds until the time cap here for hate heat two of the women Kelsey Peterson still out there working [Music] and we were talking about it in the previous heat that lean over we used to think that don’t do that but further information from coaches like yourself Adrien says that’s actually okay for your lungs yeah no doubt about it I mean I think uh the the common vernacular there historically is like hey you don’t want to show weakness but when it comes to training and Recovery we know that there are optimized positions in order to restore your breathing patterns and get you back to training optimally and let me tell you right now what we’ve got on the competition floor it’s our example of what CrossFit Community is all about is all the athletes H to quick to support Kelsey even though they’re out there competing head [Music] to-head and time for Kelsey Peterson with just a couple reps left Rebecca fusel 1207 3 minutes faster from the previous heat putting up in a incredible time to beat Adrian yeah and it it was it was just an amazing output and pacing early we saw Danny Spiegel we saw molian taking early breaks and often fusel did not have to do that she stayed tight in her position through the toes to Bar she’s got great posterior flexibility that allowed her to move minimally through those toes to Bar all workout long and then we talked about would the barbell potentially be a limitation for her no no not one bit not at 155 and not in the front squat she said I’ve been in my bag I’ve been in the gym and I’ve been in the lab trying to get stronger to build up my weakness and now all of a sudden my strengths can shine that much more she smoked it by almost almost 3 minutes what a performance 12:07 that is a time that we are going to be watching with two Heats to go Heat number three for the women is coming up next [Music] [Music] welcome back everybody inside the Dignity Health Sports Park in Carson California for the 20124 CrossFit Games North American West semifinal I am Lauren Kil alongside Adrien Conway Mike Areno is on the floor we have a competitive time to beat going into the third heat of the women what’s on the line it is five rounds for time 100 double unders 20 toes the bar 10 front squats all at 155 lbs Adrien what is that go rock step to success for these ladies on the floor well Lauren athletes have to recognize that this is a hand heavy workout grip is going to be a limitation between the double unders the rig and the barbell and then they’ve got a break don’t wait they really have to recognize that most success that happened early was because athletes broke early and often and it shorten the rest periods later taking a look now at your lane assignments in the middle an athlete that I don’t think any of us expected to see in the third heat Alex gazan looking to punch her ticket back to the games and also end up on the podium this weekend we’re going to go down to Mike Arseno with more on Alex well the 22-year-old finished fifth at the CrossFit games last year I was speaking to her coach Justin Cotler who has been in the space since 2010 he says there’s only two athletes who have been bulletproof in the history of CrossFit in terms of physical skills Matt frasia and tia Clair Tumi he’s confident that Alex gazan is the third he thinks she’s going to win the games it’s not a matter of if but when is that too much pressure for a 22-year-old no she really is able to compartmentalize her CrossFit career from her regular career a CrossFit athlete doesn’t Define who she is another athlete Olivia ketter last year’s rookie of the year that we’re going to be keeping our eye on to punch her ticket back to the CrossFit Games and they are off 18-minute time cap here for event two for the women hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms conditions apply we have a guest with us a longtime affiliate owner Nicole Christensen affiliate owner of CrossFit roots in Boulder Colorado how are you great to have you here great this a great view you guys have here I’m jealous it’s the best view in the house best seats in the house that’s that’s why we we we work so tirelessly to get the opportunity just so we can watch it from here and be a part of the magic I can see why it’s amazing Nicole you are a level four judge when you look at this on paper yes what are some of the things you’re keeping an eye on well I would be I would be remiss if I didn’t say that I’m actually not a judge that that job is way too hard for me but I am a level four coach uh so there are some things I can see on the floor that uh that I can pick out and and uh look at these move but of course across the board it’s just kind of it’s just neat to see what everybody’s capable of at this point Nicole when you think about classic CrossFit this is it right here this is it right here five rounds for time 100 dubs toes the bar front squat yeah just that transition between that heavy front squat and then those light fluffy double Enders like you’re like they’re weighted down and then you got to go you know just be like nice and dynamic through that jump I don’t know what that’s going to feel like for them but they’re kind of making lightweight of it and being an affiliate owner seeing the new format more people going to quarterfinals what was the experience for your affiliate and your members in the community this season oh it was I mean I I was a big fan of that we had uh about 40 people at our gym move on to the quarterfinals and then we just did it within group class I thought it was well you know we could we could immerse it within what we’re doing on a regular basis at the gym and just do the quarterfinal workouts in class and everyone had a lot of a lot of fun with it I think it also helps a lot of people see like hey like I’m pretty good at this CrossFit thing right as they’re able to move on to that 25 that top 25% so pretty fun and Kyra Milligan she was the first to finish round number one but also Mariana Mesa in Lane number one at the top of your screen just behind and actually started her next set of double unders just ahead of Kyra now you’re going to see Mariana Mesa with her hands in a wider position elbows a little bit further out than we commonly see at a high level for double unders does anything stand out to you about that position Nicole say that again her her double under position there elbows out a little bit more oh yeah a little bit wider hands yeah a little bit wider hands definitely doing a lot to turn the Rope rather than flick the rope with the hands be interesting to see how the shoulders feel after that when we go to the to well that’s right we’ll see how this accumulates for her and if she’s able to keep that clip that she’s moving at right now cuz clearly it’s not an issue but those are the things that we want to watch for in regards to Bleeding Out efficiency and energy that could be not wasted otherwise yeah 100% especially when you look at that front rack position too just shoulders and shoulders of the toes the bar gets heavy real quick and Mesa the first one to her side of toes the bar but you can see Kyra Milligan she looks to her left and is up on her toes to bar ice Barrel is giving 15% off the entire CrossFit Community cold therapy has incredible benefits to both physical and mental health discover the right ice barrel for you at iceb barrel.com and use code CrossFit for 15% off yeah they got they might be looking for a ice Barrel after this event here the run yesterday 50 front squats at 155 lbs yep I I would assume so I think their calvs are going to feel great tomorrow morning Mesa the top of your screen she is advancing to her barbell Kyra just finishing her toes to Bar as both of these women will wrap up round two of five in event two now Kyra not necessarily running to her barbell but very aware of where the rest of the competitors were Milligan an athlete that was at the CrossFit games last year on one of the the Mayhem teams certainly looking to make a run for the individual opportunity to go the Crosser gamees this year and look how fast that her speed of those front squats is I’m curious to see see if that holds up as we approach round three four and five yeah Milligan really likes the barbell so I don’t imagine that that will be a place where she’s going to have some slowing I think what you got to watch is Alex gazan and her overall capacity starting to chip away at Milligan’s lead here through the dubs through the toes thear and then as long as uh you know execution can St it’s highest rate we’re going to see who who the fittest of these two women are here as we watch the rounds start to accumulate and both Kyra and Alex gazan Underdog athletes so they frequently are at the same affiliate they’re frequently training together we will see how it pans out as we head deeper into the workout and transition time Adrien that is something that we have seen really play out as the athletes get deeper into the workout there’s no doubt about it basically layered in this workout we’ve got three movements five total rounds we’re looking at upwards of 15 to 16 transition if you want to include on off the stall mats and it’s just one of those things where Savvy veterans athletes with urgency start to understand and can accumulate lost time against the field Nicole you recently opened a new affiliate or a new location starting in a garage up to how many members do you have thus far I mean we hover now at like 300 members that come in for you know group classes on a on a monthly basis you know so 300 members for affiliate owners out there what is the key to success sustaining and growing in affiliate over so many years oh man caring coaching people getting them to move better helping get results it’s uh there’s a whole there’s a whole uh it spans a long well it spans a lot of different things but I think at the end of the day just trying to get people to move better and see results yeah there there are a lot of people watching this Nicole that are like looking at this freakish human capacity that exists in our space and they’re like but I I can’t do that um it’s funny you say that cuz I look at this work and I’m like oh we can do this at my gym the front squats just a little bit lighter and the toast Bar number might be a little bit fewer but times can still be very similar and it’s really doing the same thing that’s right and gazan catching up to Mesa now Mesa just one rep ahead on the front squats but gazan speed a little bit quicker as the Gap Narrows both women completing round three of five in event two that bar pass that’s right you talk about Barth we’re talking one of the nine foundational movements that we teach the level one Nicole week in and week out across the world some of these athletes don’t even got their level one and I’m like yo we talk about coaches we know that guy one of the most passionate coaches in the game if you’re not watching the floor you should be watching Justin Cotler because his energy and facial expression based on how his athletes are doing you can read it all over for that man’s face and Alex gazan your new overall leader first back to the double unders as she begins around for Mesa about 20 double unders behind and I and I mentioned that level one and the front Squad being one of the nine foundational movements Nicole and and we even look at Alex gazan who’s now the new leader we talk about movement efficiency and virtuosity like how how are athletes learning that and teaching that even in your even in your box like how are you able to expand on this to day-to-day members oh I mean I think that’s the thing is like you you want to move better and once you start understanding that whether it’s in sport whether it’s in Crosser whether it’s what you’re doing in the gym moving better will always be the pathway to having more efficiency and turning in Faster times becoming fitter that then becomes the goal and the byproduct is hey I got fitter hey I did that time faster so it it’s not kind of an either or thing it’s just it’s really fun to watch them too you just just they’re just how well they’re able to move with such heavy weight and just keep it under wraps this whole time like look at the front rack positions right they’re holding on those front rack positions I mean it’s pretty fun I don’t know if I can do that Alex gazan first athlete to the toes thear of round number four pretty even too anding a bigger Bend of the knee than we’ve seen from other techniques why oh and a no rep but no no problem for her she’s going to keep going why would you choose bending the knee more than keeping that nice Arch position well you’re going to shorten the distance at the feet at the travel right ultimately so Alex either understands that through her own limitations that she needs to shorten the distance there or that she could even have some posterior limitation so the difference between what we’re seeing from Alex there with the bent knye and Rebecca pus in the previous heat is that Rebecca had nice long straight legs well she’s probably got great posterior flexibility and so she doesn’t need to push her head back and keep her legs straight Alex is making a compromise do I push my head back or B my knees I’m B in my knees right now it’s a good example of getting the work done when you need to get the work done maybe you hold on to one style for a little bit and then you can break go to something else when you get into the last few rounds here I mean she’s coming in at 10 minutes uh around there for that fourth round right and we’re looking at a time to beat of about 127 set in the last Heat really even now you weren’t just transitioning a gem a couple weeks ago you were also competing what was that experience like from the age group division perspective oh my gosh uh I was having fun with it um yeah semi-finals were fun uh half the workouts were done at one gym and then we realized we needed a rake and we’d already taken it down so we went to the next gym uh no I had some fun with it it was uh had one athlete that qualified and she’ll go on to compete at the uh divisional games so that was pretty exciting it was really just fun to be there for her and help her take her through the workouts oh that’s amazing yep transition time matters Alex gazan into her Fifth and final round found Mesa the next closest athlete to her with one rep on her front squats to go as Alex gazan will be about halfway done with her double unders by the time Mesa gets back to her jump rope but Kyra Milligan also making her way back to her jump rope with a jog for her Fifth and Final Round And there goes Milligan back to her rope looking over at Mesa of course she’s asserting kind of Hey where’s the rest of the field that technique is held up for Mesa though these jumper ropes or these double unders is not been a problem either for Milligan or Mesa earlier Milligan had a couple missteps and I think that’s really when Alex gazan was able to start to build momentum and pass her as as we see gazan take a bit of a break now the great back to work judge’s hand is in the air and that’ll do it she will move to her last set of toes to bar here is the point where we saw other athletes in previous Heats push potentially hang on for an unbroken set yeah and you don’t know I don’t know if it’s there for gazan body language and the way that she moved through her last 20 I’m not sure you notice how far she’s pressing back with her upper body to press her head back that shows signs of fatigue she even drops in and walks around that could be her cue she’s walking around the pad to say hey when I get back I’m going to jump up again so it’s great to create a rhythm for yourself that way cuz there’s a natural Cadence there that can build confidence even when you got AR rest and now we have hit the 12 minute Mark fusel with a time of 12:07 from the previous heat and she will take the win with three Heats done one to go and we’re getting a glimpse at Justin Cutler’s passion coming through again he’s like get back on that rig do your work handle your business she will run to that final barbell next best time to beat was Danny Spiegel 1351 Alex gazan just 10 reps to go here she should be able look at that to lock it in yeah must be nice right down up coming from a level four coach Nicole immediately just takes a look at everyone’s front rack and their torso position and she’s like oh no wonder she’s killing this look at the execution of that level of efficiency as she goes through this I mean 1250 unofficially that should give her the second best time through three Heats of the women and Bethany Flores but Kyra Milligan runs right past her and Kyra’s front squats were looking fast that’s right you don’t want to have to race Kyro Milligan on a barbell movement so that’s not a good situation for Bethany currently but she’s going to be able to nip at her heels and stay as close as she can and Kyra judges hand is in the air two reps to go mesa’s judge hand’s in the air but Kyra big smile on her face cheer to the crowd 1334 unofficially and Mesa 1340 unofficially good day so far for underdogs both Kyra and Alex gazan coming from the same training camp wow what a fight there by Bethany Flores fighting to keep that bar back in her throat in that front rack position she was tipping forward a bit she was able to muscle it out great effort there smile from her working with pin over at training think tank for the second season as she tries to punch her TI it back to the Cross yeah Emily white making her way to the barbell here you go yeah solid solid mover with the load and we always talk about this Nicole is we’ve watched the workout play out when we watch an athlete move like that with the barau we’re like okay it must have been a toob bar limitation for for her earlier in the workout breaking it up really and often cuz this looks crisp it looks pretty clean through the finish here yeah [Music] absolutely so Emily white will lock it in we also have Gabrielle Spence and Olivia ketter both of their judges hands are in the air for their Fifth and Final around of event [Music] two and Cur Setter will lock it in crossing the Finish Line followed by Spence just three athletes left on the floor 18-minute time cap it doesn’t look like any of them are going to need [Music] it Stacy Lam one rep to go stands it up steps over crosses the Finish Line she is in oh we got a break there at the front squat I’m sure she wanted to hold on to that thing so desperately through the Finish but she had to listen to her body better to better to choose rest and rest choosing you in that situation we saw a young woman from the last Heat fail a couple front squat reps so this might be able to optimize her time overall I think it’s also when you get to that point where you just you’re sweaty the bars sliding off the front of your shoulder a little bit every time and then just kind of slips out hey that’s why you won’t you won’t catch me working out in a sports brawl when there’s front squats okay I’m always going to wear my my my full t-shirt my turtleneck make sure it comes up high save the collar bones too and on the floor Haley can [Music] back good depth on those squats judge’s hand is in the air just about 16 and 1 half minutes with an 18-minute time cap chest dropping down just a hair that’s right able to stand it up 90 seconds to spare oh when you see somebody walk with those legs across the Finish Line they’re Jell-O but Alex gazan locks it in 12 12 52 looking to jump into that final heat for the weekend we still have one more event for individuals not receding till tomorrow that’s right and early in this heat it was Mesa she had great control early she showed efficiency on all three of the movements so we knew she would be in the fight But as time passed this is one of those workouts where she just settled in to her own pace and took complete control it was Alex gazan right there in the middle of our screen she executed from early rounds of the front squat was very uh capable to hold consistency there she broke up the toes thear when she needed to created great routines and allowed herself to have great success towards the end as she finished with some strong front squats and now she’s building the momentum that she came to establish early she’s not here to do anything except win the West Coast Classic we’ll see how that time holds up with one he left Nicole Christensen thank you for stopping in and thanks for everything you do in the community yeah best seat in the house house stay with us we have one heat to go for the women up next [Music] [Music] around [Music] [Music] a beautiful day in Carson California for some inperson CrossFit week two of semifinals here for the West Coast Classic and it has been an exciting day thus far with competitive athletes on the floor I’m Lauren khil Adrien Conway is next to me Mike Arseno is down on the floor but the event start yesterday we had one for individual athletes and a new name Caitlyn Bernardin she took the cake oh she did an excellent job at executing right out of the gate in fact she paced it so well she was able to give the crowd some love and attention at the finish of that cleaning jerk so yeah she brought some great momentum and she was certainly a pleasant day one surprise Caitlyn bernardon earning herself 100 points and the final heat for the entire day of competition today two events for these athletes a for event two we have five rounds for tie 100 double unders 20 toes to Bar 10 front squats 155 lbs on the bar 18-minute time cap this heat they ain’t going to need it we’ve seen three Heats so far we’ve seen four Heats of men Adrien what is that go Ru St to success we got a couple Lauren and this test is extremely hand heavy they got to pay attention to the way that their grip is going to be fatigued on the double unders the rig and the barbell and make sure that they use that to the best advantage and they got a break early and often so break don’t wait make sure that you set yourself up for Success later and Caitlyn Bernard your overall leader in the center but right behind her finishing second yesterday was Emily rol but Bern somebody that we’re going to be keeping our eye on with two events today Adrien absolutely I mean you know there’s a lot of athletes that could come in here and hit a home run on a couplet with running and cleaning jerks and so I want to see what she can do here with traditional CrossFit in the form of this triplet and let’s go down to Mike now with more on Emily Rolf thank you very much Emily Ralph has appeared at the CrossFit games four times has yet to break into the top 10 so she focused this offseason on her power output so we’ll see if that pays off with 50 front squats at 155 lbs what she hasn’t worked on is her running she’s had one training one run since October that’s how confident she is in her running ability and it paid off in event number one with a second place finish and our final event our final heat for event two for the elite women underway hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the Globe terms and conditions apply you have to excuse me because I chuckled Lauren I chuckled when Mike Areno just made that report about Emily running once in the leadup and then just you know Landing the execution the way that she did because you know how much Envy other competitors feel that this woman can run once in preparation and still do what she did there’s a lot of folks out there training running specifically to help even modalities like this with the double unders well and you’ll see the impact if there is an impact Emily roof potentially holding on to the double unders for the high-end athletes it’s going to take them less than a minute her judge’s hand is in the air she moves forward but also in the running Abby doit yep onto her toes to Bar another athlete looking to punch her ticket to the games yeah doit making slight work of the double unders making them fast of course we know how this goes right early folks if you’ve been with us all day we understand that everybody looks clean and crisp on rounds one and two so the story really starts to unfold into round three doit with the killer glare looking focused breaking her toes the bar it looked like she only broke once right around 14 or 15 and she’ll bring it home here to finish up the toes the bar Emily Ral first athlete to finish the toes the bar but not much separator between the other women on the on the floor Britney Chestnut all the way in Lane 10 right on her [Music] heels and rol got a no rep her first rep was a squat clean and she didn’t catch it in the Smooth Spot so she wasn’t quite at depth that the judge was going to accept so she did have to do 11 here compared to the field so that’s going to explain theit’s natural Advantage here going back to the double unders and Abby doit first to her double unders Ariel loan right on her heels as she starts spinning her jump rope keeping in mind the time to beat fusel Rebecca Fus 1207 yeah it’s going to be hard for one of these athletes to track that time down but I know that they have it there in the back of their mind we talked a lot on that kickoff show yesterday about the power of.com our ability to measure observe and repeat workouts when you know a standard or time to beat or a load to beat on a lift gives you the understanding of what’s possible so these athletes in the back might have heard that time were like what no way did she do that and now they know it’s achievable so it’s going to help set their standard just that much higher on their own execution and if you’re watching the clock these athletes they are starting their second round Rebecca Fus she finished her second round with the front squats at 408 so that is the time we’re going to keep our eye on Ariel loen fittest American mom on Earth looking to punch her ticket back to the games and we talk about aging like fine wine AR alone is a perfect example getting fitter with age yeah and did you know this Lauren she she trains out of her own garage and she writes her own programming I love it and I say that sarcastically because a lot of people talked about it as if it was a mystery in our community for quite a long time but she’s in the lines then and and and clearly she’s also watching and observing her in movement as she’s moving through these toad bar very efficiently kicking the heels back keeping her legs together doing what she needs to do to be smooth through 20 Ariel loen first of the barbell Abby doit great behind her loen just two reps ahead on those front squats Emily Rolf now approaching her barbell now Abby DOL is is one of the taller athletes in the field right there rep forre and about close to the same height as Emily Rolf but she’s not making that barbell looked like it travels the distance slowly at all as she has a fast redirection out of the bottom of that Squat and now she’s rolling her bu forward to try to catch up Ariel making her way to start round number three she finished round number two at 47 Rebecca fusel finished hers at 408 we’ll still see how it pans out and if fusel time holds up as the United States border patrol marked their 100th anniversary they are recruiting individuals who are passionate about Fitness and protecting our nation go visit their booth in order to find out how you can be part of their legacy watching in Lane 8 Carissa sta is right there in the thick of things here in this final heat she was also an athlete yesterday that was right there um rep forre with Caitlyn Bernardin as we watched her execute that Victory on event one so another athlete to watch there Carissa staff and it will be her third individual semi-finals appearance Ariel loen though hand in the air for her double unders in her third round five total rounds today she will now advance to another set of 20 toasta bar looking just like round one here no difference for her and that’s also how you can tell a seasoned athlete a veteran athlete versus somebody who this might be their first time on a big stage at a semi-final right and what you’re referring to Lauren is quality of movement we mentioned it with Nicole Christensen when she was just here it’s virtuosity it’s doing common uncommonly well it’s the aspect of training from The Everyday Athlete that is right at the affiliate or in their garage that if they focus on doing those things you to can build Fitness now I’m not saying you’re going to be like the fittest mom in the world aiel loen last year at the Crosser games but I’m saying you can be a fitter on those front squats yeah and her lead has opened up a little bit as now we see uh stap coming in here just mentioned her in the last round she was already gaining some momentum on the field and now she’s closing the gap on loen just a little [Music] bit few more athletes approach the barbell but Ariel Ariel LAN in back beginning her fourth [Music] round and on the left part of your screen these are the ladies that are chasing her sta first one to move her barbell forward doit close behind and Emily Rolf also advancing to their fourth round but Harry and she is well into those double unders Adrian yeah and right now it’s kind of like Ariel’s running her own race but it’s not against the women here in the field right like she’s starting to put a position against the field that’s currently present um in this heat but she’s got that 1207 time on her mind and the times that were filling the Gap prior to that so she can’t get comfortable and she can’t settle as well as Emily rol Abigail deit and then Carissa St they’ve all got to be mindful of transitions now because they’re literally going head-to-head at this point right these women in seven eight and N that you see right there on your screens it’s all about how they transitioned and even in six right there with Ralf uh they’ve got to now have that urgency because they’re going head to-head on every [Music] repetition Ariel loen looking exactly the same in this fourth round as she did in one two and three on her side of TOA bar yeah and look at the composure on her face you know if that’s if that’s a read of any way the control that she’s exhibiting here the consistency the short break the consistent forming technique all of these things tell the story about how she’s pushing her threshold but not too much so that she’s going to have an opportunity to kind of really lay it down on the gas pedal going into round five sapple now advance to her toes to Bar as Ariel loen will advance to her front [Music] squats and Haiti Cano will be third in this heat as she has narrowed the gap between the other athletes now on the left of your screen Cano and Ariel loen finishing her set of front squats as she advances to her Fifth and Final Round Fus finished her round of four and 912 and that was just around the time that Ariel loen finished her fourth round Adrien we talk about those negative splits that is exactly what AR alone is doing on the floor right now yeah and and you just have to consider right that’s true gamesmanship that’s understanding and having self-awareness to be able to give yourself an opportunity to strike on the final round now if this crowd is aware of what’s happening in regards to how close the split will be they’re going to get loud as she starts to get close to that finish line and it could be enough to really push Ariel to try to compete with that 127 cuz right now the rest of the heat’s not pushing her like that that’s why I mentioned that specifically Lauren it’s like the rest of the heat she knows she’s she’s gunning them and leaving them in the dust and that’s why another good thing to keep in mind is having that coach or having somebody tracking the other athlet splits and slipping you the information before you take the floor adds to the advantage of being in the final heat that’s right we talked about this right now what Ariel’s experiencing this is flow right we talked about this yesterday on the kickoff show but this state right here where an athlete catches a group she almost probably wanted to smile right there on those double unders it felt good and there’s our support system right there husband to the left of her screen her AKA coach and probably greatest supporter of course other than the little one at home but this is her giving her all being able to probably go some of the biggest sets we’ve seen on toar because look at how she’s still moving she might go all 20 unbroken right here folks look at the smile [Music] go for Ariel loen about 11 minutes in that time to beat 1207 but she’s got to go D fix it she got plenty of time fixing she got a minute smiling and I I don’t know if you saw these words her husband literally yelled take your time because she knows she’s got plent time she doesn’t need to rush the squat clean she doesn’t need to risk a no rep here she needs to keep the bar in her throat execute with virtuosity like she has from round one all the way to round five right here and finish strong four reps to go Ariel loen plenty of time more than 30 seconds and she will do it Ariel loen standing OAS from her husband she points up gives him a high five big smile on her face takes the event win this will be her 10th career event win fifth semifinals event win for the fittest Mom I love it we got right here in Lane eight Carissa stap chipping away at her toes the bar of course she’s kind of towards the end of that threshold right and what I mean by that is that these reps are becoming belabored they look a little different than we saw in rounds one and two for her a little less crisp Abby demit right there away at her toes the bar at this point Fus has locked in the second best time Alex kazan’s time was 1250 and it looks like that will hold up Bernard right there chipping away also at the toes to bar I mean this is going to be a head-to-head race we’re going to see who can break less frequently here through the latter 20 reps because whoever has the advantage on the barbell we saw theid just get a no rep okay and there goes St and stap will run but Bernard is right there at the barbell she’s going to beat her to it and she’s going right into it little break at the top but now it’s a race who can have the faster barbell cycling speed wow Bernardin looks good doit just took a no rep what execution for Bernard and down the stretch Bernardin will lock in the next best time after gazan [Music] St had to check the official leaderboard for that but it was almost like neither of them knew that the the other was right there canyo also there was three ladies we were looking at the two and it was like kenyo kind of Dove across the finish line and she might have she might have made it happen I don’t know we’ll see what the official chip timer say Emily Rolf finishing her last set of front squats here so as we’re watching this this is a movement that mem Ral would not pick coming out of the hopper as one of her favorites right her her her long St what you’ll notice is her hips kick back as she comes out of the bottom she’s got to keep her hips forward under the load that’s what she wants to do to try to keep that bar traveling in a straight line it’s a challenge that I can recognize cuz I suffer the same thing way to go Emily way to finish and Jenny s also crossing the Finish Line right alongside Emily rol just two athletes left on the [Music] floor Britney Chestnut so this is her first semifinal appearance 43 years old and she ended up here in 42 from a back fill that’s amazing 43 out with the Young Bucks 43 and 17 right that’s the Ang range that we got here on site competing what an amazing display of building physical prowers and capacity through CrossFit time Camp we’re looking at is 18 minutes these athletes have about 3 minutes left to get the work done and we have three athletes remaining on the floor as Chestnut advances to her final set of 10 front [Music] squats that’s that walk right there those dreaded 10 reps are looming and that’s what’s Limited her throughout the course of this workout Chestnut has gotten that bar that front Rec position it has been a fight for the 10 reps every round so these last 10 when you’re going through 50 of these things at 1 155 and a workout it’s the challenge right there you brace you got to be able to breathe as you focus on keeping those elbows up but look at the quality of movement even she’s able to exhibit here just three reps to go for Britney Chestnut and she we’ll lock in a time under the time cap 1551 unofficially [Applause] oh just that laying on the ground untighten the belt listen we we feel your pain girl we know everybody watching this that participates in training in the garage in the affiliate we all know it take off the shoes and that’s what intensity looks like at its finest we got a no rep there du yeah she she’s got to get her hips a little bit lower what you’re going to notice is that at the bottom of her squat she she says come on to her judge but what she doesn’t realize is that in the bottom of her squat her knees shift forward when her knees shift forward it moves away from her pelvis position and so she’s got to get her hips below her knees so she lets her knees keep tracking forward that way what will happen is it makes her have to get deeper and deeper to show the judge what he needs to see she got to send her hips back and then Kendall Gilmore she is advancing to hers she’s the Young youngest athlete we have just 17 years old with underdogs Athletics she has a semi-finals history but only in the age group 16 to 17y Old Division and 14 to 15 back in [Music] 2022 less than a minute but only five reps left for Kendall being one of the younger athletes in the field you knew that this part of the workout is likely where you’ll see a lot of the a lot of the struggle right what what does she need she needs more years more time under tension more workouts under her belt simply more quality movement and strength training and she’s going to be competing head-to-head with the fittest women in the world just like she is now but even at a at a greater level just two reps to go that bar and she should ah she got it lock it in under the time cap Kendall Gilmore competing against the individual Elite you will see her at the games though at the age group she just recently punched her ticket through age group semifinals but Ariel loen what a performance from the Fitness M yeah to be honest it was quite the clinic as we see now the the the the best time here at the West Coast CL classic from start to finish um she executed at a very high level and it was all composure all the way her movement quality was extremely high her toes to bar looked the same from rep one all the way to rep 100 and in those front squats her husband yelled hey take your time because she had time to spare and that is the time of the day for the women’s field Ariel Len no better person and no easier person to root for let me tell you no always a smile on her face 1141 but Rebecca Fus from a earlier heat just heat 2 today 12:07 and then from heat 3 Alex gazan so those times in the earlier Heats do matter let’s toss it down now to Mike Areno with Ariel Len Ariel it is difficult to have such a dominating performance as what you just put together here at the West Coast Classic 100 points on event number two now your form in round one looked the same as round number five how are you able to create such impeccable form under tension and under uh tired conditions so I didn’t practice any of these workouts so going into it I was like I’m going to stay composed round 1 through three and then turn it up and my composed Pace was good I practiced it a little bit more aggressive so this was a lot of fun now you’re a parent and as anyone who is a parent of young kids can ATT test time management is a significant issue especially if you’re competing with the fittest people on Earth so what is it about your your structure your support system that allows you to compete at this high level yeah I have some of the best support system here I try out of my garage my garage training partner is here shout out Joelle and then my husband’s here and I just get all the support of Bible verses text and encouragement from back home but it means the world so you finished on the podium last year what did you work on in the offseason to potentially move up from that third Pace position and potentially going for uh the title of fittest on Earth if you continue to do what you’re doing here at the West Coast Classic and make it to the games in Fort Worth yeah I’ll be honest I didn’t change much at all I’ve got the same support system what I did works and I love it and I’m having fun with it so I don’t want to change it if it’s not broke don’t fix it congratulations thank you I appreciate it guys thank you Ariel loan working on her composed face big smile as she crossed the Finish Line we are wrapping it up for individuals teams just two more events they’ll be coming up next stay with us [Music] the West Coast Classic the 2024 CrossFit Games North America West semifinal is presented by Northern Spirit the official apparel partner of the CrossFit game semifinals wild Health DNA driven Healthcare to elev at your athleticism the US Army be all that you can be an official partner of the 2024 CrossFit Games and hustle up your all-in-one mobile app Fitness solution [Music] [Music] a [Music] [Music] [Music] w [Music] oh [Music] [Music] w [Music] [Music] [Music] w [Music] a [Music] [Music] w m [Music] [Music] [Music] [Applause] [Music] [Music] oh [Music] [Music] [Music] [Music] oh me [Music] [Music] [Music] [Music] w oh [Music] [Music] [Music] [Music] [Music] no oh [Music] [Music] oh [Music] [Music] nah [Music] [Music] [Music] [Music] [Music] n oh [Music] n he [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] one minute [Music] [Applause] 1 seconds [Music] [Music] [Music] number weale first [Music] [Music] see [Music] day number two comp this is their final competi EV number foure [Music] [Music] [Music] around [Music] [Music] round [Music] star number two [Music] right [Music] [Music] [Music] position right low [Music] looks like it’s to be and [Music] [Music] [Music] this know [Music] to [Music] [Music] [Music] Tak [Music] these teams one full day compe but they got one more full day [Music] [Music] get down [Music] number [Music] two number [Music] [Music] one y advance that be the first team to do so and [Music] yico Lane number seven pair number one all done followed by CrossFit Fringe right about the same time you’re one two and three releasing pair number two onto the competition floor [Music] [Music] these judges making sure to check those depths some miscommunication can be timely for these teams but looks like we’ve got a handful of teams with their second groops working on those rowers CrossFit Omaha will now cross and their Partners can now start manade team red now Lane number eight with their second pair release start working and now Crossman manade in Lane number two driven to conquer Lane number nine all done with pair number one but your leaders CrossFit Lumberyard Lane number five first athletes working on those 90 calories on the concept two [Music] rower fa Republic Lane number 10 and just like that all of our teams hair one complete all of our athletes working on the second portion of our event 90 calories on the rower 90 straight overhead squats I’ll tell you these second pairs they’re going to be the ones that have a true test here having a b go straight through no breakup here but you can see some quick transitions on on those rowers as they hit a certain amount of cows keep themselves as fresh as possible for when they move into those overhead squats lumber yard out in front as we cross over the 11-minute Mark T she got 5 minutes remaining 5 minutes to go Heat number one well underway here for event number four one final event to come later this [Music] [Applause] afternoon this is where the anticipation builds up everybody here waiting to see a judge’s hand in the air as these teams chipping away at those 90 calories and we are just about at that 12 minute Mark and just like that Gabe lumber yard final few calories on that 90 calorie concept two rower and out to the barbell your leaders Lan number five 90 overhead squats 125 lb on that Rogue barbell for the ladies 185 lb for the gentleman time slipping away as we cross over the 12 and 1/2 minute Mark A 16-minute Time cap for event number four and Fringe will be that next team to jump on for those overhead squats 90 total split amongst them directly followed by Keno Mexico in Lane number seven so you’re one two and three teams here in Heat number one working on their 90 overhead squats 13 minutes in 3 minutes [Music] remaining CrossFit Omaha onto the barbell now your leaders working in Lane number five CrossFit lumber yard black tops yellow shorts 13 and 1 12 minutes in on our way to 16 can we get a team to finish here in Heat number one every 30 reps the lane markers are going to be moved down the aisle lumber yard with more than 30 reps in teams he got two minutes remaining two minutes to go be Republic now racing out to the barbell [Music] CrossFit Fringe their marker gets moved as they go over 30 90 seconds remain you know Mike I’ll tell you these are the best judges in the game and they are not letting anything go they’re making sure that they uphold those standards and these teams 30 rep in for Omaha and made CrossFit ever now with 30 reps in one more minute remains as these athletes Chip Away West Coast Classic let’s make some noise lumber yard trying to hang on to that lead working on their second set of 30 overhead squats and about 30 seconds remaining teams you got 30 seconds to [Music] [Music] go 15 seconds remain stay moving athletes we’re going to CCH it down as Fringe moves their pylon One More Time 5 seconds remaining 3 two one time man Mike you know that was a little bit too close to call but we did have CrossFit lumber yard and Crossfit Fring his markers moved we’ll have to check in and see who came out ahead on that let’s give it up for he number one [Applause] [Music] a [Music] [Music] w [Music] oh individuals are just warming up but seven teams will punch their tickets to the CrossFit games today just two events left to go here in Carson California I’m Lauren khil alongside Adrien Conway Mark Areno is on the floor one heat has already taken the floor all got time capped two to go three rounds for time pick your poison which with which athletes will do which por porion a male and female pair 30 Cals on the row 30 overhead squats three rounds as for the male and female pair number two 90 and 90 of both Adrien what is that gooru step to success these teams out here you know one of the considerations is they got to get the boys in the boat and what I mean by that is the men are going to carry the the front load of the work on the row or simply a power output of craz and they’re going to be able to get more for the reward and the effort they can put on there and then balance and bar path the overhead squats a nine foundational movement that we teach at level ones and they got to master that in order to move this weight as many times as they need and this heat they really need to earn those points put up a time to beat because the final heat we still have one more to go but team Coda cross CrossFit iron view they are our leaders in this second of three heaps that’s right and this is a team to watch they’ve been to the CrossFit Games two of these four members were there last year and they’re looking to punch their ticket yet again only seven available they got to do the work and heat two of the teams is underway the first male and female pair starting on the rower again same amount of work but just broken up differently Adrien how would you decide which team are doing which portion this right here Lauren is a conversation that many teams have had to had probably time and time again before they actually chose now what why this is is difficult is because the front loading portion of this workout which means the first three rounds is going to be very traditional in the fors of a couplet where you do three rounds per time back and forth back and forth this cross rers we’re very used to that but on the other side of the coin it’s more of a chipper style 90 calories than 90 overhead squats what you’ve got to do is put your athletes that have more local muscle Stam an endurance Lauren on the back half of this workout cuz they’re going to have to stay steady with one movement for a large chunk of reps at a time hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply Lane number five Crossfit Invictus unbroken onto their overhead squats for their first pair and as the viewers are watching are going to watch a couple things unveil here you know hey of course the athletes are overhead squatting no brainer no doubt they’re going to want to keep the weight and the heels and all that good stuff one working partner at a time regardless of how you skin this thing someone could do all the calories on the row then maybe someone else all the overhead squats it’s alak cart which means you choose your own Journey to the finish of this particular workout it’s always going to be handing off between the male and the female and Crossfit Invictus unvexed they are in second place right now several Invictus teams looking to head to the games they sent three last year looking to send four this year we talked about hip extension earlier this athlete is not standing up all the way in the screen there from Crossfit Invictus and we we reminded about hip extension the knees the hips and the shoulders all have to be stacked in one plane before you can go back down to the next rep with the overhead Squad it challenged you that much more to master not both the top of the squad but also the bottom of the squad in Lane one CrossFit absoluto hard us they will now start their second of three rounds and the way that this works their athlete will move the chest piece forward and that athlete will then have to be the first athlete back on the row chipping through the 30 calories Lane three CrossFit Lake bille blacklisted also on their second round yeah and I really just like the way that these athletes are having urgency early um rowing into Transitions and making sure that the other teams aren’t getting too far away from them from what they can control everybody understands when you’re not in the barbell the row you got to be running from movement to movement our leader right now CrossFit absoluto parus followed by CrossFit Lakeville blacklisted and then undefeated CrossFit now the rowing calories matter here it’s not like you can take your foot off the gas here there’s a reason that there’s an opportunity for athletes to exchange positions and someone can be rowing while someone else is resting of course but we saw a lot of Separation take place in that first round Lauren on the overhead squats it was the quality of movement that particularly the females could exhibit because they seem to be doing more of the overhead squats at least in this round now if I could pick that’s what I would be looking to do for my team as well I’d try to carry as the male athlete as much of the load as I could hence the the key Focus for us here boys in the boat and then let let my woman shine here with the overhead squats for carrying most of the Reps there as the official Footwear and apparel partner of CrossFit and the CrossFit Games goruck wants to give your gym the chance to win the official shoe of CrossFit head over to goruck.com CrossFit and enter for a chance to win 53 pairs of rough Runners for you and your affiliate not a bad shoe to get a workout in Ruck in or uh if you’re at an event like this walk around we got athletes moving through now second round again female athlete even here with Lakeville Blacklist is carrying most of the Reps she’s got a very smooth and proficient squat she’s staying steady and she’s certainly taking big chunks at a time but in Lane one moving with a lot of speed is still uh CrossFit absoluto parus and they were just given a no rep to go a little bit lower on that overhead squat but no worry now they’re female athlete will get through her overhead squats this is their second of three rounds before then they will switch out for their pair number two haste in the transition gets their marker but Lake Lakeville is not far behind blacklisted right there moving their marker not the story stays the same they might close the gap a little bit on the row and then it’s going to come down to that overhead squat cycle raid to see who can get their next pairing onto the floor fastest and keeping in mind they are not looking to beat a time for the previous heat they are looking to beat a number of reps as all teams were time capped we are looking at a 16-minute time cap meaning that the first group of athletes need to set up a good time to give their second group of athletes enough time knowing that they have bigger chunks on the rower before they can move to the overhead squats that’s right and this is where we often can take a look at the traditional setup of the three rounds with 30 and 30 and really see that even though athletes can might be able to move through that at a quicker Pace the chipper Style on the back half is really where they’re running into limitations specifically on the overhead squat being forced to split 90 reps at 185 and 125 lbs is nothing to uh ignore as that is that was the predominant limitation there in heat one and there’s CrossFit Lake View Lakeville excuse me blacklisted more the same story see now now what they did is they closed the gap for between them and Crossfit absoluto and now it’s going to be this head-to-head race with the overhead squats in body position both females exuding wonderful points of performance for the overhead Squad active shoulder position weight in the heels cycle rate there they’re showing great hip extension at the top it’s textbook CrossFit par absoluto paru with just a touch faster cycle rate though and you talk about form and movement equality and that’s what you’re seeing in these two teams that are your one and two in this second of three Heats for teams yeah and as you watch the male athlete working on the left side he’s got to really be be mindful of keeping that bar back when his butt goes back the bar has to go back that’s how he’s going to keep it tracking over his midfoot he got two no reps even on that short set that could really cost them hand in the air for CrossFit absoluto paradus two reps left in the overhead squats wow and now they will move across the Finish Line before their second set of a can go and now their first athlete on the rower they are looking at breaking up 90 calories on the row must finish all 90 before they then will come forward move their chest piece forward and continue with 90 overhead squats if you look at the time we are halfway until the time cap with their first row are just starting and then Lakeville blacklisted has just gotten to work with their second pair of athletes to the left of your screen in the neon shirt and the black sports bra so right now what we’re looking at Lauren essentially these teams got opportunities to you know they can they can make it happen Kelly Sammy Brandon rodri they they got a chance to finish this workout no teams have so far but will they be able to Pace this row appropriately so the overhead squats don’t slow down too much on the back half cuz that’s the Temptation is you get on the road and you’re like all right our turn let’s smash this rower and then all of a sudden those 90 overhead squats feel like uh-oh we might have made a mistake when you know that there’s 90 a set of 90 what kind of strategy will we be looking at at how the athletes break up their sets chipping away with that many in one set I would I would strongly encourage going much smaller on the sets than you think you can so that means Lauren if naturally you look at work at 125 and you’re like Adrian I can easily handle 10 I’m like cool you’re going to do seven and then I’m going to do seven and we’re going to do that as fast as we can move as best as we can and that’s going to allow us to have speed in our finish and not have the wobbles and not have the no reps that a lot of teams will tow the line with we’re going to go down to the floor with Mike Arseno on CrossFit some dude’s Army that’s right CrossFit SDA captained by Logan Jenkins who’s currently on the rower he started CrossFit just working out in his gym and just by Word of Mouth other people joined him in the gym or joined him in his garage until he had 30 people just working with him working with him in his garage he wasn’t affiliate just yet and people asked some of his people who we worked out with well where do he work out well in some dude’s garage so then from the garage to CrossFit some dude’s Army that was the uh origination the Catalyst for the name of the team I asked Logan are you also uh the owner of the affiliate he was Adam and me saying he owns 49% of the affiliate his wife owns 51% so she is the majority owner and Logan is a very smart man wow he is a very smart man letting his wife own the majority of the affiliate but that is a storyline that we tend to see with teams is coming from the roots affiliate owners and just starting in your garage that’s right that’s right yeah it’s it’s it’s something that a lot of Affiliates can relate to um a lot of people didn’t assume themselves as high level business owners or overseeing the community or development of others and certainly not not the best friend or Fitness coach to many and they fell in love with the passion of training they started an affiliate in their garage and all of a sudden they had some friends showing up and they wanted to do the thing it’s it’s honestly one of the best kind of stories that you can hear in the cross space Invictus unbroken on your screen again a another affiliate that’s trying to have multiple teams qualified we saw this last week in Europe with griger and Oslo and Invictus another one that that’s trying to earn four of the seven spots that are going to the CrossFit Games yeah that’s that’s Lauren St W right there on the rower executing some great technique there legs and arms then arms and legs in the recovery she’s using her torso lean to finish the stroke on the way back like all these things are going to continue to accumulate and build up for her to make sure that they have an opportunity to get to that barbell and start on their 90 repetitions Lane four is now your leader to the left it’s CrossFit kesis Black they have taken the lead here getting through their 90 reps of overhead squats smooth steady [Music] Pace yeah she’s doing a great job of keeping that bar right over the middle of her foot notice one of the some of the focus is balance and bar path and it’s all about keeping that bar right where you wanted folks with the overhead squat you you guys watching at home you understand this is one of our nine foundational movements and I can tell you right now Lauren and I teach people on a regular basis how to do this with a PVC pipe and a lot of them don’t move as well as these athletes are moving right now under duress with this kind of weight over their head now we have five teams that are chipping away at their overhead squats 12 minutes and 30 seconds in 16-minute time cap we’ll see if and how many teams can make under the time cap some tub’s Army though look at that speed on those overhead squats great shoulder position as well yeah it’s it’s locked out and it’s where where she wants the bar it’s right over the middle of her trap which for her as her as she squats down and back her bum goes back she keeps the bar right over mid foot position like you can’t you can’t execute it any better understanding yourself in space and how to show the judge what they’re comfortable with to make all those rips count starting to shorten the range of motion a little bit judge clearly telling her to get her hips a little bit lower and and that’s also a really great ability to adapt to what is being demanded of You by the judge so so that’s a great set and it looked like a large chunk of [Music] reps o overall leaders right now CrossFit Kinesis black cap plus 21 is that score that they’re looking to beat 45 reps completed in lane four and seven at this point of the workout and and Lauren this is where I was kind of getting back you asked a question like how would I break this up again I would keep my set short and sharp I would want to build confidence through these reps it’s so easy to have the wobbles and want to keep that bar over your head for a few extra reps and I say drop the bar your teammate just got to do a snatch and then they can get right back to work as well the goal is to have a fast time you got to keep accumulating reps the less downtime the better in lane four CrossFit Kinesis black they are inching closer to making it through these oh yeah they’re under 30 reps reps yeah but about 90 seconds left before that time [Music] cap nobody had finished in the previous heat just looking to beat a score keeping in mind there is one more final heat and only seven teams will punch their ticket get to the CrossFit Games this is one of two events before we Crown your Champions later this evening yeah big implications here with only 200 points on the board for today and knowing that seven teams are going to punch their ticket to the CrossFit Games we got a team that’s close to finishing here CrossFit Kinesis black just a couple reps to go less than a minute hand up judge’s hand is in the air she will hold hold on one more now one more rep to go wow and they will get in under the time cap 1527 unofficially for CrossFit Kinesis black our first team to finish under that 16-minute time cap approaching just 20 seconds left no judges hands in the air and that’s all you can hope for in the forms of execution Lauren you know you got to look to your left and your right and you first got to handle business in your own heat but these teams have to have in the back of their mind they want a chance to be in that top 10 conversation going into the final event and that will be time for event four Heat number two for the teams CrossFit Kinesis black though locked it in under that 16 minute time cap yeah it looked like they had pretty smooth execution on their last two athletes right meaning that they paac the row well in fact we saw the lead exchange at that point those 90 calories they were able to accumulate the work but they did so in a way that gave them enough energy and Reserve to execute some really Flawless overhead squats and for 90 reps at that load it was not easy it was Lane one early absoluto paru that we had our eyes on and it was due to their female athlete who was absolutely smoking her overhead squats gave them a slight lead going into the back half and then as we saw the transition of the lead happen it was right here in the rowing capacity that was shown specifically by uh our athletes here that Kinesis black took over and it was on the rower and in through the overhead squats they were able to stay consistent push one another keep their set short and execute to take the heat we’ll see if they can hold up that time we have one heat to go stay with us we will be right back [Music] [Music] welcome back everybody to the West Coast Classic we are crowning seven teams to send to the CrossFit Games later this evening two events to go I’m Lauren khil alongside Adrien Conway Mike Areno is on the floor and we saw just one team so far make it through before that time cap here is who we have standing so far after three Events Crossfit and victus we’ve been talking about them they have several teams here and we’re going to be looking at one of their teams in Lane number number five what’s on tap pick your poison which pair will do which work it’s all going to add up to be the same 30 Cals on the row 30 overhead squats three rounds and then pair two will do 90 Cals on the row in 90 overhead squats all within a 16-minute Time cap your go Ruck steps to success Adrien what are we looking at for this he hey boys in the boat the men are going to carry the weight for the team when it comes to the most part on the rowing for calories and then point two is balance and bar path we saw that in the last Heat where you got to keep that bar right over the midfoot and maintain control it’s better to have short sharp sets and here are those Lane assignments your overall leader R smack dab in the middle Crossfit Invictus another Invictus team right next to them Invictus unconquerable CrossFit overtake team density they are there with their tiedy shirts earlier this season they told me they had to earn wearing that team name I love it you got to love when you have that backstory about teams like this and then you consider the fact that they’re made up with an athlete of Brook HW former games athlete you got to always keep your eyes on them someone with that kind of experience hustle up is the official timekeeper of the CrossFit semifinals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions [Music] a talked about boys in the boat all the rowers filled with male athletes except Lane four they started off with one of their female athletes CrossFit and victus Josh Alama sitting on the rower executing very smoothly these are familiar names as of course this is the Western favorite here Crossfit Invictus to make a run as repeat Champs at the CrossFit Games and Joshua Alama on the rower right now he’s looking to run it back another win not just here but at the CrossFit games but other veteran athletes uh on his team Chandler Smith Lauren fiser Jesse Smith a team that we are going to be keeping our eye on with just two events including this one before we Crown who’s going to the CrossFit Games [Music] Smith on the barbell moving through these overhead squats that’s right making slight work here of the 125 that’s prescribed for the women keeping that bar directly over midfoot pressing into the bar keeping tension there but also trying to find Space to breathe right no matter how they skin it this individual pairing here of the athletes between her and Joshua they’ve still got to accumulate 90 overhead squads Lauren this is going to look different than the back half where they’re going to go 90 and 90 this is three rounds of 30 and 30 judge’s handed in the air just four reps left both Invictus teams with their hands in the [Music] air joshuel Chama will move his chess piece forward and then he will be the athlete that has to return to the rower that is part of the briefing that the athletes were given whoever brings the chess piece forward has to be the athlete to start on the road who said There wasn’t shuttle runs this year at the semifinals Lauren there are that’s right they’re just H built into they’re just built into the transitions that’s all very sneaky now it’s interesting to the right of your screen Kea CrossFit whose name I pronounced several times wrong last time last uh yesterday uh Brady is sitting down on the roow right now he’s listed at about 66 from what I’m aware so that that’s a tall glass of water he he’s the one that I would have sitting down on my rower accumulating a lot of calories there save the overhead squats for the female athletes let’s go down to Mike Arseno with more on Lane number nine rhino CrossFit service dos well thank you very much Lauren an enjoyable part of covering the team competition is when you see an interesting name finding the story behind it so I asked the team in the warm-up area well where did they get CF service dogs from well two of their team members uh actually have completed military service so it’s that’s where the gestation of the name came from CF Serv dogs they have quite the pedigree as well they currently train under Underdog Athletics and the captain of the team Mitch mcloon is actually married to Carrie Pierce who is arguably the greatest American individual uh CrossFit competitor from a female perspective so the pedigree is very good she’s never uh been a potential to be on the team but she definitely jumps in from time to time her training sessions which can only help the team’s progress in the gym and Rhino CrossFit service dogs they are on the outside looking in sitting in that eighth overall position only seven teams go to the game so it’s important for them to put up a competitive score in order to clinch that spot oh yeah five with a hand up Crossfit Invictus Lauren Joshua El Chama hustling to bring that chest piece forward CrossFit Kines has finished round two at 5:15 it is at 4:14 right now that crossed has just finished round two I don’t think they’re going to get time capped Adrien and team density also moving their or I’m sorry that was team CrossFit unconquerable moving their chest piece forward getting back to the rower yeah given us similar Vibes here to the way this played out with you know Crossfit Invictus in one of their counterparts yesterday for the worm Thruster in runov it right you’re there going Toe to Toe not necessarily just against strangers in the field but some of your gym brow and sisters from the local affiliate on the right is CrossFit Kaa they are in your third place in this heat so one two and three looking from left to right on [Music] your Joshua Alama will move forward and they will chip away to this last set of 30 overhead squats before they will tag in their second pair of teammates Chandler Smith and Lauren Fischer patiently waiting in the wing under the [Music] rig looking at a 16 minute time cap on event five Crossfit Invictus unconquerable so far they have taken a third a first and a third looking to lock in another number one yeah and it doesn’t look like it’s going to be close here even as we start to accumulate more work Jesse Smith carrying most of the load on the weight that way Joshua can spend most of his time rowing which he did and then he just makes up the difference when Jesse needs reprieve on the overhead squats he steps in gets a few drops a bar either finishes the round or lets her finish it up but it’s been great communication for these two and they’re going to let Chandler and Lauren fiser onto the floor quite early wow and there they go 6 minutes and 22 seconds and look at the teamwork Chandler getting in the rower Lauren handing him the handle that is what teamwork is all about she’s tightening his footstraps as he continues to row and see that and that and that’s part of part of the details and the equation as we watch a lot of the rest of the field they’re just hoping to get through these uh third third round of 30 overhead squats here um that that communication and that type of teamwork is is hidden in the margins right if you’re not considering those things who’s tight in my foot foot strips who’s going to set the damper right you’re just you’re you’re going to take the backseat to these teams that make accommodations for those types of details to optimize time Crossfit Invictus unconquerable just switch they are in the red on the right with Invictus on the left Chandler has yet to switch and have Lauren on the rower fams is currently hiring Federal Air Marshals in cities around the US travel the world and contribute to securing the nation’s transportation system to learn more about joining this m mission visit jobs. tsa.gov law enforcement [Music] and now Chandler helping out his teammate getting her footstraps in all about that communication yeah returning the favor and it looked like Chandler burn it down a bit there in his rowing effort and interval so these guys are going to take bigger chunks of accumulating calories and then they’re making their transition trusting that they’ll be able to recover and then start chipping away at the overhead squats and on the right CrossFit Kima they are now in third working on their rolling Travis Williams working on those short Strokes extending the leg not leaning back at all he’s trying to keep the wattage up as high as he can a Strokes for minutes are exceedingly high this allows him to pull and still get rewarded without pulling with as much power does it save his legs maybe for overhead squats and does it pay off for them on the back half then will he be able to you know execute bigger sets there but another great partner communication there he handed his teammate the handle as she is now chipping away at 9 0 Cals on the row we are just under 9 Minutes in with a 16-minute Time cap Chandler yeah Chandler Smith executing a very different stroke style than Travis Williams extending those arms fully recovering with his legs reaching towards the her getting long arms then extending through his legs and hips and leaning back every time he’s trying to maximize his return for every pull so it’s like he’s doing less reps but they’re more powerful versus what we saw from Travis Williams was more refs um on the on the less powerful side so it’s a it’s a balance you got to pick your poison and decide what’s going to work best for your body type and for your intended outcome and now they’re already moving on to oh Lauren Fischer gets a no rep on her first overhead squat continues to move yeah and what’s unique about this pairing I mean look Lauren we’re talking about Lauren Fischer a multiple games individual athlete we’re talking about Chandler Smith a multiple games individual athlete With His Highest placing and finished just last year turning down the opportunity as an individual again this year to be on the team squad with his wife with his friends they’re trying to go win the crossby games this year and that’s one of the interesting thing we’re almost in this The Changing of the Guard where a lot of our top end athletes and the individual division move into team and it’s it’s seeing how they Faire on a team versus going solo yeah absolutely it takes a different skill set Fitness is still going to be demanded no matter what hey I don’t think anyone would argue 12 25 lb over your head when you’re tired 185 lbs for the men overhead when you’re tired 90 reps total like there’s nothing that will minimize the Showcase of Fitness that’s taking place but now we’ve got teamwork we’ve got communication we’ve got you and I needing to rely on each other like it makes it that much more complicated for these athletes it’s a new challenge for them in the middle in the red that’s Crossfit Invictus unconquerable on their overhead squats sets of 90 and then CrossFit Kima on the left in the green pants working away beautiful body placement on those overhead squats 1310 Lauren if we’re talking about anything comparing scores from region to region or semi to semi 1310 is a score that would be the time to beat and another no rep for Crossfit Invictus uncomparable on their overhead squats still chipping away Chandler Smith on the left is now giving Lauren Fischer a break 11 and 1 half minutes in midline stability Lauren coach Greg Glassman would say that this is the ultimate test of midline stability holding a load over your head and executing a high quality movement like the squat with it an overhead squat in itself a benchmark us to be in our community 15 reps unbroken at your body weight that used to be the highest standard now we see athletes doing 1.25 times their body weight for 15 reps and that’s pretty close to Chanel Smith’s body weight there over his head and he’s just ripping it out rip for rep while he’s a little fatigued and Crossfit and victus is on their last set of 30 reps they are not going to need that 16-minute time cap is Chandler chips away and then giving Lauren the next set another no rep on the first one just needs to get into her Rhythm that’s right and that’s kind of the risk that you run when you squat snatch your first rep which means pull into a full squat off the ground and uh she’s able to quickly recover and show the judge exactly what they need to see to make these reps count and so far Crossfit Invictus is the only team to be working on on their last set with just now seven reps left going to drop the bar Smart Choice Chandler that’s right Smart Choice there right she felt the wobbles which means the bar was starting to dance Chandler you can even see there he’s riding the threshold holding tight keeping the bar over his midfoot one left drops the bar and Crossfit Invictus 1307 unofficially [Music] Jesse hands in the air hugging their teammates another event win thus far they’ve gone one for one one with one event left that’s right and Crossfit Kea there struggling a little bit with depth she’s Towing the line a ton with getting her hip crease below the top of her knee and that’s making her judge very uncomfortable he handed her a couple no reps already she really got to seize the moment if she’s struggling she got to hand it off off to her partner but she’s doing a great job now got a smooth Rhythm Kaa and unconquerable on your screen the second and third teams that we are going to be watching as they make it through their last set of 30 overhead squats just 2 minutes to go until the time [Music] cap and here they come Crossfit Invictus unconquerable and then CrossFit Kima just a few seconds [Music] behind and in Lane three CrossFit kataro the W pack also locks in a time under the time [Music] cap Lauren with only seven spots available m and only another 100 points when they leave the floor right now they got to get Scrappy every team’s got to look to the left and the right and know not only are they competing against these teams but there have been previous heat teams that have crossed the Finish Line in this window and the top five teams that have crossed the Finish Line they were our top five teams going into this event so when you talk about who still has an opportunity to earn those two final CrossFit tickets only seven teams are going and just one event left after this this is where you got to look at spots seven spots nine spots eight right they’re starting to handle business and they’re starting to be very curious as to what we’re going to have to do and who we’re going to have to try to box out for points Einhorn CrossFit crosses the Finish Line CrossFit team density but in Lane number seven we’ll have to look at the official scorecards CrossFit complex might have edged them out crossing over the finish line and I’m going to tell you now if it comes down to a point here a point there those types of finishes are something that could haunt you the rest of this CrossFit season and making sure you lead with the chip timer the leg that has it and that will be time for event five of the teams with just one event left on the day before we Crown seven teams to go to the CrossFit games but it was Crossfit Invictus standing Victorious again they aren’t just looking to go to the games they are looking to win the weekend that’s right and they came in with intentions to set the tone and set the standard we saw Josh Alama hop on that rower and handle business just like we knew he would he carried most of the calories there as Jesse Smith executed the 125 lbs overhead squat like it was nothing I mean I don’t think she received any no reps through execution it was very clean very accountable that that’s a reliable teammate that’s the kind that you want to see on the floor for a team that’s trying to buy for a spot on top of the podium at the CrossFit games not just the West Coast Classic we got teamwork from Lauren Fischer and Chandler Smith in and out of the rower supporting one another it’s not just a work capacity it’s the way that you communicate and it’s the way that you’re able to both lead and follow along with your team Lauren Fischer carried a lot of those overhead squats they split the work and then Chandler Smith you think he didn’t know a time to beat he wanted one of the best times in the entire world in this event spring sprting all the way through the Finish down to Mike now with Invictus I forgot what Prado was I was like okay Crossfit Invictus three event wins in four events thus far here at the West Coast Classic you’ve booked your ticket to the CrossFit Games coming up in August but Joshua question for you is you won it last year but now you’re the only um you’re the only member of the team who was still a part of the team this year so three new uh competitors with you on this team so what is it like having a completely new roster for this season well it helps that I got a spectacular roster um all of these guys are amazing they actually keep me in check day today um so yeah last year was great this year is going to be even better and we’re going to make sure of it now Chandler it’s not just the four of you you have four teams competing here there’s a chance you might send three uh to the CrossFit Games coming up later in August so what is the process like of picking the team members at the start of the season are all 16 kind of just like how do you choose which four are going to be with which team I think uh everything’s a combination of a little bit of Art and Science right so there’s some folks who gel well together for example our third team Tyler and Sean those guys push each other super hard and they work really well and then that team also has experience a gen we were lucky enough to be able to pull in a couple really good folks for uh the unconquerable team like Phil’s a ridiculous athlete same with Hannah and like Ron they could all be competing individually but they decide to go team so again just combination of like bringing in some of the talent finding the the talent that we do have which is abundant and like picking the the groups that work best together and uh trying to mix and Max and holding up always does a really good job with that as evidenced by fact that we got a few few of those guys here now speaking of experience Lauren you’ve been a competitor at the CrossFit games for a very long time from an individuals individuals perspective from a team perspective as well so what do you think this team needs to clean up as we head toward the CrossFit Games coming up in just a few months I honestly think just keep our head down and keep working hard we have a plan that’s been set to the CrossFit Games and this is just one stepping stone towards it and I honestly I’ve been on Team now for 5 years and these three people are pretty special and I’m excited for this coming season with them well it’s been a special performance thus far CrossFit and victus congratulations thank you so much Beat Navy and here are your overall standings from that last event from Team event 4 only seven going to the games it was Crossfit Invictus more than a minute ahead of the next best team which was another Invictus team invict is [Music] unconquerable teams are done for now next up will be men individual we will first take a short break and we’ll see you back at 120 Pacific [Music] the West Coast Classic the 2024 CrossFit Games North America West semifinal is presented by gooru the official Footwear and apparel partner of CrossFit and the CrossFit Games Rogue don’t weak it Northern Spirit the official apparel partner of the CrossFit game semifinals and the United States border patrol go beyond oh yeah [Music] I’m [Music] [Music] [Music] [Music] uh-huh uh uh-huh [Music] uh-huh uhhuh uh-huh [Music] [Music] this is this is [Music] hey hey hey hey hey hey hey he [Music] up [Music] [Music] he [Music] [Music] n [Music] w [Music] [Music] wow [Music] [Applause] [Music] [Music] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] a a [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] [Applause] a [Music] [Music] [Applause] [Music] that’s oh [Music] 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[Music] oh [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] [Music] a n [Music] [Music] d [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] a [Music] [Music] [Music] [Applause] [Music] n [Music] you [Music] you [Music] n [Music] [Music] he [Music] [Music] [Music] [Music] [Music] w [Music] he [Music] [Music] [Music] [Music] [Music] [Music] n [Music] [Music] [Applause] [Music] [Music] [Music] [Applause] [Music] [Music] [Music] [Music] [Applause] [Music] [Music] [Applause] [Music] [Music] [Music] a [Music] [Music] he [Music] man [Music] [Music] he [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] oh [Music] [Music] [Music] [Music] all right ladies and gentlemen here we go Heat number one team event three welcoming all the folks that are in the arena and watching from around the world that’s right gab we’re live on the internet let’s show everyone just what the West Coast Classic is all about our athletes working seven rounds 10 calories on that Echo Bike One legless Road climb look at the bad boys of heat number one go then they got those 10 box jump overs followed by another legless rope climb Gabe these athletes have 16 minutes to complete individual event number three presented by Jacko mil Jacko M excuse me and Jacko go and already Tor [Music] Magna missing the Rope he’s got to go back there we go allowing John Wood at Lane number four John Wood your new leader Magda forgetting to hop on the Rope so he is in second place 90 seconds in already wrapped up with round number one 16-minute cap but I don’t know if we’re going to get there there hand in the air for two to Magda right ahead of him in lane for John Wood but they are neck and neck on those rope climbs heading to those box jump overs wood up and over first Magna now in second Magna chasing down wood remember when they complete these 10 box jump overs they’ll make their way back to the rig for a legless R Cline two more to go for Magna but it is wood entering round number three first John Wood back to the bike but tutor Magna right behind him Lane number eight Rafael also jumping on that bike so your number one is in Lane number four John Wood Magna in Lane number [Music] six 3 minutes in a 16 minute [Music] cap wood looking flawless as he makes his way back to those box jump overs Magna now playing catch [Music] up Raphael here in Lane number eight also in the mix three athletes in round number three John Wood headed back to that Ro climb looking to wrap up round three tutor Magda following in suit and John Woods starting on round four [Music] your number one in Lane number four John Wood tutor Magna in second Raphael sansen in Lane number eight a 16-minute cap in these athletes flying through this event athletes remaining cool Comm and collected on those bikes one calorie to go for John Wood but he will finish and move into that rope [Music] climb Raphael now taking over second place as Woods still holding on to First Raphael Lane number eight in second tutor in third your top three athletes on the competition floor looking to finish up round number four and enter round number [Music] five wood holding on to the lead there goes Raphael and sudor five and a half minutes in as we have these athletes pushing into that fifth round [Music] [Music] pretty quiet out there Carson let’s make some noise for the athletes this is their final event of the day they will bring the pain tomorrow little bit of a leaderboard Shuffle going into tomorrow so a fantastic showing here is what is needed as wood getting to the top of the Rogue Rig with ease wood making his way over to those box jump overs trying to catch up to Raphael Raphael and Lane number eight extending his lead as he gets up and over that soft box less than five rep go for Raphael here in Lane number eight looking to enter round number six tutor Magna trying to play [Music] catchup Rafael and John finish those box jumps and Advance it at the exact same time tutor Magda only a few seconds behind though as they move back to that rope climb waiting to see in Raphael’s going to be the first one back to that bike for round six two more rounds to go as the sun comes out here in beautiful Southern California Carson California to be exact CrossFit making its way back into this historic Stadium as these athletes put on quite a show wood trying to hold on to that lead Raphael with a few more calories to go and this is just Heat number [Music] one rafhael sansen here in Lane number eight up and over he’s got about a four rep lead over the rest of the pack [Music] Rael with two reps remaining in those box jumps before he heads back advancing that box [Music] Raphael on his final round let’s make some noise for of Carson California RAF Your Leader here in Lane number [Music] eight 10 cows one rope climb and 10 box jump overs [Music] there goes Rafael as his friends and family cheer him on currently in the driver’s seat the only athlete on to that round of Seven box jump overs we’re at the 9 and 1/2 minute mark [Music] final movement for rapael hand in the air five to go three more reps all eyes on Raphael’s tutor Magna tries to catch up but it may be too little too late give it up for rapael sansi unofficial 956 for rafhael John Wood in second place and let’s make some no for tutor Magda those are your one two and [Music] threes alandro zanet looking to finish up here waiting to see that judge’s hand in the air we get it four reps [Music] alesandro will cross unofficial [Music] 1043 tuger M lavore making his way onto those final box jump overs Samuel sperlin also in the mix let’s cheer on our final athletes ladies and gentlemen we got four make that five athletes on to those box jump overs got ourselves another finisher Nick Thomas Samuel Sperling into that end zone for a finish next in Austin nettop three reps remaining here in Lane five Zachary Bunton and he will cross two to go in Lane one for Jacob Marlo and that will do it [Music] ye give it up ladies and gentlemen one more time for the athletes of heat number one [Music] [Music] oh [Music] [Music] w [Applause] [Music] w [Music] w [Music] [Music] [Music] w [Music] [Applause] [Music] oh [Music] [Music] [Music] w [Music] a [Music] [Music] [Music] w [Music] w [Music] [Music] [Music] a [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] 10 seconds standby all right ladies and gentlemen kicking off heat number two these athletes are working through seven rounds for time working on 10 Echo bik cows one legless rope climb 10 box jump overs and one more legless rope climb seven total rounds 16-minute cap wasting no time in Lane number 10 TRV Benson but also with Lane number one William Ley off to a fiery start Bon and Ley battling back and forth earlier today looking to shake up this later leaderboard going into tomorrow coming up on the one minute mark But Ley your first athlete heading back for round number two quickly followed by Benton that’s seven rounder [Music] every round ending with a legless rope climb except for that seventh and Final Round they’ll finish their 10 box jump overs and run to that finish line just 90 seconds in Le he already jumping off that bike getting into that legless rope line now back to the Box he’s on the box and nobody else has moved into that rope climb so he is flying a four rip Advantage Le he has over Benton at Lane number [Music] 10 and just about a 10 rep Advantage now Benton finishing up round number two Ley in Lane number one done with round number two heading back for round number three at the 2minute Mark time to beat 9 Minutes 55 [Music] seconds Lane number six Justin rhs looking to get on that leading lap we got seven rounds plenty of time [Applause] for some leader changes here Ley trying to stay out in front early create some distance as he Dismounts on round number three up into that massive Rogue Rig one more less Roe climb on that scorecard [Music] so far Ley is all alone on that box with two refs remaining in round number three Bon’s going to join Over in Lane 10 though he’s he’s looking to eat up that lead Rose putting on the pressure now on Bon and Ley but Ley extending that lead considerably during round number three about a 20 second lead over Benson and [Music] Rose Ley working on round number four and now Benson working on round number four rhs will move his box forward starting round number [Music] four that rounds out your top three Ley Benton and Roads Ley already back to the Box not slowing down as he’s looking to finish up round four Gabe William Ley almost looks like he’s getting faster in the last two rounds definitely extending that lead over Benton and rhs as Benton ascends the Rope coming back out for round number four box Shu overs as Ley mounts up on that Rogue Echo fight for round number [Music] five it’s too early to call but as it looks right now it’s a battle for second as Ley is holding on to first pretty strong judge’s hand up in the air less than five calories remaining Brandon fabry in Lane number five putting on the pressure as well as Benton moves his box one more R climb to go and he’ll start round number five but Ley already done with the calories and one Rope Rope climb out for round number five on the box TR overs once again the time to beat 955 as we’re approaching the six-minute mark Ley almost looking faster as the rounds tick [Music] away CS heading back to the Rope looking to start round number five in Lane number nine [Music] [Applause] [Music] William Ley just about a full round ahead of his closest competitors Benton in Lane number 10 and now fabry in Lane number five now Rose in Lane number six your two three and four positions with your overall leader here in this heat Lane number one starting round number six for William [Music] Ley Ley coming back out for round number six of his box jump overs so far he has a demanding lead hoping to hold on Ben wrapping out wrapping up five now on to [Music] six three reps remaining for [Music] Ley and he will move his box to the final position one rope climb and he’s going to be starting round seven and remember no final rope climb in round number seven so it’s going to go even quicker final round on that Echo Bike for William Ley round number Lane number one rather we’re just coming up on the 8 Minute Mark roughly 2 minutes away from that time to beat William Ley putting it down right here his seventh and final round [Music] [Applause] Bon looking to wrap up round number six as he heads to those box jump overs currently sitting looks like in a tie for second between him and fabri but Ley moving into his final 10 box jumps wrapping it up setting the time to beat the time to beat 955 just over a minute before we hit that [Music] [Applause] time oh come on Carson don’t let him stop now come on [Applause] William athletes cannot touch the box as they jump over four remaining for Ley just hit that 9 Minute mark two to go one more can he do it folks and he will run [Applause] across 920 unofficially he will now have the new time to [Applause] beat now looking to see who’s going to be in that second position for Heat number two we got a race between Benson and Fa wasting no time getting into those box JS Benson just about a half a rep in front of fabry Lane number 10 watch the judges hands they got to get across the line three to go for Benton three to go for fabry now one more to go for Trayvon Benton he run across the line into a Sprint it is close it’s close Bon had a nice little dive and his chip may have come across just before can’t say [Applause] officially crossing over the 10minute mark under 6 minutes remaining two more Heats to go but William Ley with the new time to beat on officially 920 and out to it down to Lane number eight for Steven O’Brien Rose will come across on officially 1053 cous able to finish up 1059 unofficially handful of gentlemen out here working hard 5 minutes remaining plenty of time Smith and Eldridge coming through just ahead in lane four Eldridge right ahead of Smith Arturo Torres looking to finish this one out hand in the air for aruro two reps remain arur will cross Justin Lane Lane number seven working on his final box jump overs plenty of time that 16-minute time cap not going to we needed as Lane with three reps to go Justin Lane out of CrossFit Curry Barracks somebody make some noise for Justin Lane and that’ll do it for Heat number two William Ley unofficially 920 your new leader here for event number three [Music] [Music] [Music] [Music] [Music] [Music] w oh [Music] [Music] [Music] the n [Music] [Music] [Music] oh [Music] [Music] [Music] [Music] [Music] [Music] [Music] a [Music] [Music] [Music] [Music] [Music] welcome everybody to the Dignity Health Sports Park Mar we are into the last event for the individuals kicking it off with heat three for the men I’m Lauren khil alongside Adrien Conway Mike Areno is on the floor overall men standing after two events Colton Mertens 188 points tied with Patrick velner in points Justin maderas looking to make a run for the top of the podium by the end of the weekend but what they have on tap for this one it is seven rounds for time 10 CS on the Echo Bike One legless rope climb 10 box jump overs with a step down one legless rope climb height for that box 30 in and a standard 15t rope climb Adrien what is that go rock step for success in this hey you can get easily Lost In transition you don’t want to do that in this workout yo there’s 28 transitions amongst these seven rounds you cannot lolly gag there you’ll lose time and you got got to be a biker the bike calories matter here and big boys can create some separation on that Earth and taking a look now at our lanes the center Cole GRE saer he is going to be your leader in Heat number three for the men we’re going to introduce our special guest for this heat Josh Bridges five times six times CrossFit Games athlete can’t forget who’s counting you are the fans are counting it’s great to have you back in Carson though yeah it’s awesome to be back here this is really cool I’m thanks for having me on how’s it feel when you watch some of these moments can you believe look at the hair makes me feel old that’s what I’m about to say he said like yo that’s a lifetime ago and I’m like yeah bro it only seems a couple years ago though and we just saw Sam dance around the floor I wonder if he’s feeling the same sentiment as you you know I bet right now he feels young and fruitful but then when the workouts end he feels a little older and I’m excited for him on this workout he’s going to do well the men are off for Heat number three hustle up is the official timekeeper of the CrossFit semi-finals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply there you go Sam’s off first first one up that rope if you don’t win the first the first round you don’t win the workout right that’s right that’s right everyone knows the rules well we talked about that even as one of our steps to success Jos it’s like you you you will have an opportunity bigger body lots of power he’ll be able to lean into those pedals on the bike and kind of get work there and it’s all about for him how he navigates those legless Road climbs you know 100% and uh and just holding the pace right this is a this is a it is a faster paced work out but you also have to not ride that red line right like keep right below red line so you don’t blow up that’s right Brandon Luckett first one to finish just about 1 minute in similar Pace that we saw from Bill Le he in the previous heat who holds your top time yeah and what we’re looking for here on these legless rope climbs that you can descend any way if you want to kind of nip away at the Rope on your way down you can but as we saw from Brandon Luckett he’s rolling with the dice a little bit being a little more Reckless climbing up kind of straight down to the ground Josh you attack this competition floor with some legless rope climbs a time or two my friend that’s right man legless rope climbs and it what’s funny is how The Descent can be a make or break in a rope climb uh workout right like how you how you descent can either you can lose some time there I remember doing a workout against Frasier and I remember losing because of how I came down the rope and I’m like that will never happen again I obviously went home fixed did a lot of work on it but yeah like that’s a big portion of this workout Brandon Luckett extending his lead there it’s coming out hot y we’ll see if he holds a pace through seven rounds yeah well one thing we know historically about Brandon Luckett is he he has one of those abilities to settle into an uncomfortable pace and hold it his body type kind of lends some advantages here in this test specifically because of the fact that they’re making them step down the box jumps that’s a 30in box if you’re shorter athlete that’s that becomes very tedious for stepping down off that thing every time say high step down Scott t low sorry buddy and Colton merens yeah yeah exactly Colton too yeah that’s a big step down almost a almost hard to step down yep no it is it’s it’s a very unique and different challenge the range of motion there at the hip joint it costs you like that Hip Flex the leg that you got to lift off the box man that adds up yeah for sure 10 calories on the Rogue Echo Bike it might not sound like a lot but these athletes they’re making it look easier than me the Echo Bike is a great piece of equipment to jump on at home when you have limited time it is the piece of equipment everyone loves to hate but it is so affected did you did you do the r 50 Echo Bike on the challenge oh yeah got to I didn’t don’t ever neglect your Echo Bike that’s the that’s the thing don’t neglect that thing it can be so mean don’t let it get so don’t let it get Dusty mm no can’t do it too good of a conditioning tool for that right that’s right when it comes to Brandon luckett’s Pace right now almost nobody in his view a couple athletes coming up is this something that he can maintain knowing that there’s still more than half of the workout left I mean I think this is a pace that he could probably maintain it we I mean we’ll see right I don’t he looks really comfortable right now he doesn’t look like he’s going too hard or too fast he looks like he’s like right there below that red line where he wants to be so we’ll see well and right there as he finishes round three he’s at about 341 is right and we saw Bill Ley just now go 327 concluding round three so he’s still even a clip behind that established Pace that bill set in the last Heat yeah he’s looking good really strong you know but Sam was the first one off the Echo Bike in for round one so I’m still considering him the winner and we’re going to go down now to Mike arso in lane two with Scott TLO thank you very much Lauren Scott TLO currently in the ninth spot on the leaderboard which of course the top nine men will qualify for the CrossFit Games Scott TLO first started trying to qualify for the CrossFit Games back in 2015 this is his 10th attempt he has yet to make it in person to the CrossFit Games he also told me that this is his swans song this is his last year of competition he’s getting older he has two kids a 2-year-old and a 9-year-old so he is literally leaving it all out on the floor this weekend this is his last potentially best chance to make it to the CrossFit Games another fit dad on the floor love it love to hear it I competed every year as a dad every get stronger with each child yeah of course the dad jokes got better and I got stronger and there goes Brandon Luckett he will finish off his fourth round and approach round number five of seven 16-minute time cap I mean his descent on these ropes is how we were doing it that first year that they had legless rope climbs at the games where he’s basically touching he’s got to get both hands on the rope and then drop that’s right and that’s that’s exactly what we were all doing at the beginning and then it became more of a rule where you had to descend control to underneath uh there was like a tape on the line or something or a tape on the Rope um so I like what Brandon’s doing it’s actually a really you know it is a little bit more dangerous like Adrian was saying but hey man this gets you to the games let’s go that’s right you got to roll the dice in there creating that opportunity for right there on the Rope to the left of your screen oh there’s Brandon Luckett but it was Cole GRE saber also on his round number five along with Tristan Harrison right next to him to the right is Brandon Luckett now up for that rope climb and then basically jumps all the way from the top yeah he’s dropping he’s doing a great job though at seizing the opportunity through this longer transition right you got to understand that as the workout progresses we in that box which also is annoying when you’re competing and you got to move that darn box and it doesn’t slide right or it sticks a little you want to kick it and punch it yes right there it just happened yeah like it gets a little grippy on one side and you’re like what is happening why did why does it weigh 500 lbs now all of a sudden and a couple other Athletes In the Mix catching up to luck it Dylan Gibbs on the right as Brandon Luckett advances and after this rope climb We Begin round number number six yeah we talked about him earlier but Cole GRE saer is now working adamantly to walk down Brandon Luckett and he’s one of those a got no rep Brandon got no rep uh-oh that’s costly especially with GRE saer right there now they’re going to be getting to the bike at the exact same time Greer been to the games the last two years finishing 33rd last two years definitely hungry to get back and definitely not finishing today where I think he expected to be closer to that top 10 so he’s probably looking to get as many Point as possible here from this test keeping in mind this is the last workout of the day tomorrow they had half of the workouts left and they will receive but only at the beginning of the day I was literally just going to say Brandon’s holding his pace and GRE shaber looking like he’s starting to struggle on his R climbs a touch he’s starting to do that big Kipping swing and uh and then Brandon gets hit with that no rep that’s oh man that’s costly and Brandon Luckett just ahead Cole and we we got to see exactly what Josh was talking about that Final Touch to the rig that gree saers is now executing as a kip but it slows his progress to make that touch just a little bit and with a couple rounds left that could be enough to still keep Brandon luet out in front yeah for sure but Cole GRE saers box jump overs are just a little bit faster than Brandon lucketts yeah he’s moving with a purpose on them boxes yeah and and now they are tied neck and neck Josh you understand this but when you create a rhythm on something like the box jump over it’s really hard to kind of break that to force yourself to go faster cuz you lull yourself into what you feel like is efficient and you’re like oh no I’m about to hurt right now yeah I’m about to go to that place both up for the Rope climb before they start their oh got quicker is going to give it more on that bike I think cold pace is better I think cold pace is better so the athletes they will do the 10 calories on the bike one legless rope climb 10 box overs and then cross the finish they will not have to do an additional rope climb before finishing the workout judge’s hand in the air for Cole y Brandon’s hands [Music] up two all right here we go we’re about to see a race up the Rope let’s see what happens here grease saers got to go he’s got to go 9 Minutes in time to beat 922 big swing got it oh nice Bill Le he should lock in or keep the overall best time but Cole looking to get the second best time finishing these last set of box jumps now Tristan Harrison rep for rep as well challenging luck it’s pace and and spot here for the Finish oh he’s got him yeah and one here we go and Cole over the line unofficial 834 but for number two in Lane six trist Harrison edges out Brandon Luckett in the last round of the event I think that no up really got I think it got a mentally Lo it I think that like hit him probably and he was like got a little defeated in his head there yeah that makes it tough right like especially with a movement like the legless roope climb that that is so it’s so costly it’s it’s such a huge no rep it’s not a it’s not a a a I don’t know a power clean no rep or a squat no rep that is a huge no rep Dylan Gibbs Drake Lewis both and Sam dancer finishing his last round round number seven judge’s hand in the air why aren’t you next to him I know what the heck am I doing you should be in one of those lanes and he crosses Sam dancer is in 1034 unofficially Josh what do you do what do you do to fill your cup man when it comes to competition right you’ve always been so rich in your spirit with like competitive drive and the Zeal that we see on the floor what what gets the juic is pumping now man right now it’s it’s playing basketball against my kids man the 13 and 11 I’m just the third fittest guy in my house now you know I got a 13 and 11year old and I have uh I’m I’m very H proud to see my boys they’re they’re both both getting the lifting but really playing like basketball baseball football and uh I just enjoy being down there with with them and watching them grow as young men and young athletes and that’s what gets my me going now it’s I uh I’ll I’ll try to find something for myself but nothing nothing right now in the moment and Scott TLO oh an early leader the no rep on the box jump [Music] over two athletes left on the floor as he’s trying to chip away at that third 30in box jump one to go and he’s over the Finish Line under the cap another Navy man right there Scot that’s right Mike Evans with his final box jump and he is in for Heat number three of the men that was fun bam that was fun and it was fast it goes faster than you always assume if you good EX on the floor you’re going to miss it and Miss races that pass Brandon Luckett early leader but didn’t end up paying off with his Pace In the End Cole GRE saer will take the Heat win 936 yeah that work that’s a kind of workout where yeah it’s it’s a it’s a it’s a dangerous workout is what it is you know what I mean cuz you get into a settled Pace just like we saw here from Brandon Luckett he he took the strong lead early and he sustained it for much of the workout and then it was just a slow drip of of the loss of momentum and it really came to a head on that no rep that we saw take place when Cole GRE saer was able to able to seize the opportunity you see it here Brandon Luckett had to ascend that rope one more time like Josh mentioned that is absolutely costly both physically but also psychologically and then G saber was able to seize the moment get that big KP take the lead into the ladder box jumps and he was really able to hold on where the box jumps in this workout were actually where he started to make up most of his Ground Round after round and that’s got to be a great feeling for him he’s looking to punch his third trip to the CrossFit games this weekend and now we can say that he’s on his way to doing so just nine spots on the line six time CrossFit games competitor Josh Bridges thank you for joining us always great to see you in Carson on the competition floor too maybe a celebrity guest for one of these seats at some point well thank you so much for having me guys I love being on great to have you with us yeah thanks for being here brother men’s Heat number four is coming up in just a moment [Music] n [Music] a [Music] [Music] oh [Music] [Music] [Music] [Music] [Music] it’s a beautiful day to be out in Venice Beach on the skateboard ramp but an even better day to be here inside Dignity Health Sports Park back in Carson after eight years I’m Lauren khil alongside Adrien Conway Mike Areno is on the floor three Heats down one to go after two events though this is your overall standings with Colton Mertens and Patrick bner tied in points 88 each but after this workout Adrien we still have three events to go what’s on tap next event number three it’s seven rounds for time 10 CS on the Echo Bike One legless rope climb 10 box jump overs one legless rope climb keep in mind the boxes are high 30 in for the men here rope climb standard 15 ft the go rock steps to success we saw some early leaders not necessarily win Adrien what do these men need to keep in mind well the steps to success is spitting because they got to take a lot of steps you can get lost in transition here Lauren there are 28 total transitions in this particular workout and they’ve got to be urgent throughout and you’ve got to be a biker you can just relax and expect that be a place to recover you’ve got to be aggressive on the bike lane exitement your overall leader James spray from day one he is going to stay in that center lane but Mertens is your overall winner leader rather after two events on the day and he and Pat velner are tied in points overall but Colton merens is here for business as usual he say he stated it earlier he is here to do a job and he wants to go to the CrossFit Games I’m watching him in this particular workout because there are some things that could lend themselves as challenges to him with the high box step Downs to be specific Sam clant another athlete that we’re going to be keeping our eye on games veteran looking to punch his ticket for the games this weekend that’s right better know is a Silent Assassin Sam Quan he is not very flashy and not very showy and what’s he’s going to do is consistently just appear in the top seven top eight in a lot of different workouts and this could be one of those where he slides under the radar and gets closer and closer to another game’s appearance time to beat Bill Ley from Heat number two 9 minutes and 22 seconds we’ll see if any of these men in the last Heat can take it down and they’re off 10 cows on the Echo Bike hustle up is the official timekeeper of the CrossFit semifinals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply hands already in the air for several athletes you know what’s interesting Lauren hands in the air of course they’re doing their thing but all just a touch slower than they watched old Sam dancer do to open the last work out they see it didn’t pay off necessarily in his favor and it was kager that was the first to get to his box jump overs all the way at the top left part of your screen and Lauren if we referen the last Heat we saw two of the taller athletes had some great success in gree saer as well as luck it and I really like sprag and pakowski square in the middle of the competition floor for these tests as we see sprag and mados both advancing their box almost [Music] simultaneously and Justin nearly just letting go at the top first one back on the bike James spray great behind him this one is going to be a dog fight I suspect yeah you’re absolutely right I mean not that every workout isn’t a dog fight at this level of the sport but for this one because there so much transitioning Lauren they’re going to be constantly looking left and right where’s my competitor where do I need to be and how do I create an advantage for more and just a maderas let’s go down to Mike well this might be something of a comeback year for Justin maderas had a chance to speak to his coach Adam kner earlier today and he said you need three things to win the CrossFit Games you need talent you need execution but you also need a little bit of good fortune and that’s exactly what Justin maderas had in his two title victories conversely last year maderas fell off his bike in event number one and that fall impacted him on multiple events it wasn’t really necessarily about Talent OR execution that was still there he just unfortunately had a bad break so this year they’ve gone back to First principles during training just to have fun enjoy the process once again and Adam also told me guys that Justin much prefers being an underdog than the favorite and he’s definitely an underdog here in 2024 and Justin maderas and James spray Justin on your left James on the right going rep forre as Justin gets back to his back his bike just a second before James spray already winning one event probably looking to win a second yeah he wants go to the games there’s no doubt about it and James understands how to play this game in regards to maximizing points again with his frame everybody’s got to climb the same 15 ft he’s going to maximize getting off this bike jumping as high as he can minimizing his work with the pools and getting to the top of that thing and notice every time how he loads his arms back and down jumps and just one after another pull ml’s with great speed up the roope equally but I want to highlight just even how Justin navigates the Box he’s working almost one side of the the box as he executes the jump over so that he almost side steps that leg that’s on top of the box down to the side versus just off in front and this can save him tremendous cycle rate time and effort and energy from his from his hip flexor and James frag made his rookie appearance at the CrossFit games last year finished 25th overall also a teen athlete in 2019 2017 Justin and James still our top two are one and two with the Canadians also in the mix Patrick velner gets on his bike almost at the same time as James with Brent pakowski close behind Patrick velner all the way to the right Brett pakowski in the center James sprag on the left and as fatigue continues to accumulate keep your eye out for these veterans fikowski and velner they are no strangers to being able to maximize grip fatigue Pat velner has one of the most endured grip stamina and you know uh capacities that I see in our space so he’s going to be able to start to walk down some of these leaders the later we get and these athletes are in round number four of seven 16-minute time cap we are not going to need that in this heat time to beat 9:22 speaking of bner as we watch him navigate these box jump overs 86% chance when there’s legless rope climbs present that this man’s going to be in the top 10 [Music] he likes him some legless rope climbs and Justin advancing his box one more rope climb until he can start his five fifth round justtin James Spring Pat velmer all right in sync who is going to put the pedal to the metal Mind Over Matter here everybody’s in the same spot they’re all uncomfortable who’s going to be able to keep the consistent wattage on the bike that allows you to get off one step faster and get to that rope faster than your opponent Jacko go and MK are sending you to the CrossFit Games at Fort Worth enter to win a VIP trip for two to the CrossFit Games VIP tickets to the games airfare lodging and a meet and greet with Joo willing head to joof fuel.com viip trip to enter and the races on between James spr and Pat velner with Justin maderas just seconds behind as they are now three box jumps ahead of him spray got off that bike with more pep in his step than I’ve seen him in any of the other rounds thus far that could be a bad sign smooth on the transition with the Box both he and bner two rounds to go not much time for error I mean wow Pat is up that rope in about two and a half PS and then he disappears and he appears back on the Echo Bike it’s a magic [Music] trick the race right now is between pat valner on the right James sprag in the middle Justin maderas on the left they are into their sixth of seven rounds now it’s important to point this out this is not the first workout of the day Lauren no they already did 500 double unders 100 toes to bar and 50 front squats at 200 and yes 25 lb this isn’t just like I’m going to show up at the gym and try this and compare myself to these guys no no they’ve done a boatload of work already and verner’s family up in the crowds it is great to see his his parents come with him Josh Bridges who was just with us Matt fras yeah apparently CrossFit Mount Rushmore appeared and decided to support Pat melner this weekend his parents are always at the competition it’s great to see James sprag stepping on the gas we’ll see what happens between him and velner as they enter their seventh and Final Round James spra already has one win under his belt Pat beler he wants it that’s right he wants it and he realizes that he can can have it Lauren this is one of the most dangerous places for veteran athletes is when a newcomer like James FR recognizes that I don’t want to chase the Vets anymore I want to set the pace and I know I put in the work to earn that right they will get through 10 Cals on the Echo Bike One rope climb and then 10 box jumps and cross the finish line they will not need to do an additional one James is Dad on the left screaming for his son filming going to put it on Facebook later for all his friends to and it looks like James sprag is going to do enough to earn 10 seconds to beat the to be the time to beat right is that right no I’m sorry oh my goodness I thought it was 822 look at that is going to lock it in for win James spr rookie last year at the games bear scream hand in the air Bo in two event wins after only three events on day two of the West Coast Classic Patrick bner crosses the Finish Line to unofficially lock in the second overall best time and for James spray that is his third semifinal win in a short and bright career that he’s got pakowski across the finish line line 9:04 and Justin maderas has also made it across the Finish Line as the rest of our field finishes up they are all into their seventh and final round with Colton Mertens finishing his last rope climb of his sixth round before he will then get on his Echo Bike still plenty of time to get a time in but you have to keep in mind times from the earlier Heats are going to start to play a factor yep Max Craig across Sam Quant there he is Silent Assassin [Music] 941 still getting to work Jacob Schmidt he will get through his last set of 10 box [Music] jumps tough tough workout here for Colton and we knew going into this it would present challenges if I were to pick a handful of movements that can might might give this guy a little bit of trouble versus the field it’s a legless rope climb to 15 ft it’s a high box jump over and it’s an echo bik so he’s still working on coming through managing the point separation that will happen at the end of this test and he’s got plenty of optimism going into tomorrow and he’s handled business to be tied for the top of the leaderboard going into this so I think he’s put himself in in a healthy situation but right now it’s damage control for curtain Colton Mertens it is and even look at the way he’s is going into the box jump step back step right into it very explosive a lot of energy James spr in the corner your winner cheering him on Bolton Mertens will cross the finish line unofficially 1043 this is what you want to see a live competition Adrien you can’t beat it Lauren this is what this is what we came to watch right here they’re putting on a show this is this has been one of those most fun workouts to watch and we got plenty of it right we watch daros we watch spray go head to-head we watch old Pat bner sneak into the mix and even have traces of the lead throughout but it was the latter part of the workout that James sprag put his foot on the gas started to build more urgency in transitioning from the box as it got further from the rope and that’s where he was able to seal the deal and land himself a third career semi-finals win and the second of this short weekend that we’ve seen so far he’s doing pretty good hey two out of three ain’t bad not a bad start to his semifinals here are your overall results from event three James spray taking the win at 824 Patrick velner 842 Justin mados and Bren pakowski also in top five and then will Ley from the heat before he will stay in that fifth overall spot let’s head down now to Mike Arsenal with our winner James spray well James I interviewed interviewed you last year in Orlando and you just bar early qualified for your first CrossFit Games it came down to the final event you’re putting a completely different stamp on the competition thus far two wins in three events what did your appearance at the CrossFit games last year uh teach you about your preparation for the 2024 season well if anything had taught me that I eat momentum for breakfast you got to keep when you get these good scores and you keep rolling you got to keep it mentally upstairs uh it also just showed me that life is more than CrossFit like I moved home back to the Pacific Northwest and I’m just loving life my training is thriving cuz I have good balance and I think it’s showing off here on the floor speaking of having having good balance and being at home I saw well the happiest person other than you maybe in the stadium was your dad who’s just uh sitting over there uh if you can just share maybe the the message that he gave to you after you went over to him after winning event number three just that he’s proud of me and that no matter where I finish he loves me and I think he just loves me a little bit more when I get first but uh hey he he loves me no matter what and uh I think it’s just cool we get to share it together win or loss all right so we’re halfway through the competition you’ve seen uh what it looks like with last weekend the first weekend of semi-finals how did the remaining three I mean we’re close to where you want to be but we still have half the competition left how did the remaining three set up for your skills man I’m hungry to uh go attack the one tomorrow morning with rowing and handstand walks I think it sets up well for me uh I want to put myself in a great position similar to what I did here and event five do what I can stay in my Lane event six same story as this one go ham on the bike see what happens James two out a three imp bag congratulations thank you very much his dad loves him a little more when he wins he’s keeping it real oh we love to see it what an exciting heat and showing we just saw from the men the women are up next we’ll see you back in just a bit come [Music] oh [Music] [Music] [Music] [Music] [Applause] [Music] [Music] w [Music] w [Music] [Music] [Music] [Music] w [Music] w [Music] [Applause] [Music] [Music] [Music] [Music] [Music] w oh [Music] [Music] [Music] [Music] oh oh [Music] [Music] [Music] oh [Music] [Music] [Music] [Music] oh [Music] oh [Music] [Music] o [Music] [Music] [Music] [Music] n [Music] [Music] this together [Music] [Music] [Applause] [Music] [Applause] [Music] stand by all right here we go individual female event number three brought to you by jao m and jao go our seven rounder 10 calories on that Rogue Echo Bike One legless rope climb 10 box jump overs finishing up with one less rope climb we’re going to give him 16 minutes Gabe a as we saw it with the men working on this event this event is going to go faster than you think and we’re excited to see the ladies attack this multiple judges hands in the air waiting to see who’s going to be the first one off of that bike Lanes one three your first two athletes up Advantage going to Devin Kim in Lane number three followed by Analise Moore and Lane number one 24in box for your ladies the final seventh round there will be no second legless R line they’ll finish their box jump overs and run through that finish [Music] [Applause] slide Lane three Devin Kim trying to extend that round number one got to go back that less rope climb to start and finish each round except for the seven analore Lane one to follow followed by Lane number number eight Allison scuds you’re one two and three to start round number [Music] two Heat number one of event three for these ladies round two working Devin Kim hoping to hold on but Analise Moore has a judge’s hand in the air on those Echo by [Music] cows Devin Kim staying out in [Music] front quick on that dent those less rope climbs round number two box jump overs for your leader extending that lead Devin Kim out of Crossfit [Music] Invictus Allison scuds and Analise Moore coming out working on those box jumps as Devin Kim moves her box to finish up that second around he here comes Jamie hia working on her round number two box jump overs your leaders heading back and working in round number three Devin Kim in Lane number three Analise Moore in Lane number one Analise coming by way of finish strong [Music] CrossFit a lot of moving and shaking in our men’s division I definitely expect that as well here in the ladies Division Seven full rounds of work it’s not how you start G but it’s absolutely how you finish I don’t know about you Mike but I could not make legless rope climbs look as good as these ladies do they are quick on those legless rope climbs and Devin Kim moving on to those box jumps yet again dein Kim Your Leader here in Heat number one all alone out in the center of your competition for FL lay number three two reps to go for Devin Kim and that’ll do it for Devin one more R climb to go and she’ll start round number four as Analise Moore now Allison scuds your number two position currently an Elise Moore bringing up that number three position Amy hosin coming out for her box jump overs as well crossing over that 5 minute marker 16-minute time capent your best time for your gentlemen right around 920 we’ll see how the ladies stack up four total Heats of female individual athletes and then one more event for our teams before we Crown our team Podium this afternoon and this [Music] [Music] evening Mariana Bell and Jamie haia looking to wrap up their rounds and get back to that rope and bike Devin Kim once again coming out back for those box jump overs M pleaser heading back for round number four your leader in Lane three Devin Kim trying to finish up round number four 6 and A2 minutes in it goes one Devin Kim two Allison SCS three anelise Moore your leading ladies finishing up round number four Your Leader starting round number five Allison scuds hoping to cut into Devin Kim’s lead she’s on those boxes jumps as Devin Kim just finished her rope climb 7 and 1/2 minutes in your top ladies working in round number five most of the heat trying to finish up round number four as we approach that 8 Minute Mark the halfway point A 16-minute Time cap here four total Heats of individual female athletes Heat number one underway with Devin Kim leading the way trying to set that score and time to beat [Music] haa will finish up that rope climb head back to the Box she’s got a huge support team here for her Your Leader Kim finishing up round number five hands are up for scuts trying to hang out in that number two position and Chip Away on that lead for Devin Kim SCS on her box finishing up round number [Music] five final rope climbing round number five for Devin Kim as she mounts up on that Rogue Echo Bike at the 920 Mark for round number six final two rounds for your leader [Music] Allison scuds fishing finishing up with those box jump overs heading back she’s currently holding that second position judge’s hand in the air for Devin Kim as she’s hoping to finish up the bike for round [Music] six crossing over that 10minute Mark only 6 minutes remaining Devin Kim leading the way in Lane number three Allison scuds behind her in that number two position hosin Olsen trying to play catch up but Devin Kim out in front all by herself Devin Kim getting a no rep the standard no part of your body except your feet can touch that box and your hands cannot touch your legs as well but Steady As She Goes for Devin Kim staying moving staying out in [Music] front and that’ll do it for round number six one more Rook clim to go in the [Music] round once again as devid Kim goes back to the Rope climb Allison scuds finishes it going into those 10 box jump overs but Devin Kim officially on her final round looking to close this one [Music] [Applause] [Music] out scuds moving her box to the final round hosin just a few reps behind your two and three position [Music] five reps to go for [Music] Leon last couple calories for your leader Devin Kim in Lane number three final rope climb for Devin Kim 12 and 1/2 minutes in and 10 the box jump overs for your leader from start to finish Devin [Music] Kim one down a no [Music] rep now she’ll Chip Away looking to set that time to beat with three more Heats to come five reps make it now three Reps for Devin Kim final rep for Devin cam still run across the line unofficially 1305 your time to [Music] beat dein Kim will hold that first place but going for second currently Allison Scott’s working on that final legless rope climb she will hit it 10 box jump overs remaining for Alison scuds [Music] [Music] coming up to her box Amy hosing 10 reps remaining but for Allison Scutt she’s got one and she will run and cross that line un officially [Music] [Music] 1350 and Amy Hoskins will cross unofficially [Music] 1405 judge’s hand in the air in Lane six for Sienna the two reps remaining and she will wrap that up and run across that finish athletes you got 90 seconds remaining 90 seconds [Music] Huga pushes their box to that final round Hannah Erikson will run across the line unofficially [Music] 1450 one minute remains let’s see who else is going to cross in this final one minute and Elise Moore is going to be approaching that box for those finals 10 box jump overs Carson I need you guys to get loud 30 seconds remaining hands are up for Analise Moore final three refs she’s got plenty of time got to stay moving somebody Mak some Ro for anise [Music] Moore 10 seconds remain let’s go final seconds here five 3 two one time [Applause] Carson that was a fun one let’s give it up one more time for our Elite ladies heat w [Music] oh [Music] [Music] [Music] [Music] oh [Music] [Music] [Music] Happ o [Music] [Music] [Music] number City to [Music] stand [Music] by all right here we go Heat number two female individual competition event number three a 16-minute Time cap at seven full rounds 10 calories on that Rogue Echo Bike One lakel rope climb 10 box jump overs finishing up with one less rope climb once again seven rounds time to beat 13 minutes 6 seconds right off the back Kelsey Keel jumping out already to those box jump overs followed closely in Su by Danny [Music] Spiegel kale standing out right there in front but the rest of the ladies very close behind [Music] it goes Kelsey Keel Danny Spiegel Morgan Porter aiyah Miller the rest of the ladies so close behind 90 seconds in your leading ladies starting round number two [Music] [Music] hand in the air for Keel waiting to see who’s going to be behind her fusel and Spiegel close behind judges hands up for both of them two calories remain for [Music] ke Keel will be first off that bite Spiegel right behind hoping to eat up that [Music] lead Kelsey Keel Danny Spiegel Rebecca fuset Sydney molish your one through four the rest of the heat just a few Paces behind buture leader Kelsey field Lane number seven heading back to finish up round number two just slightly in front of Danny Spiegel coming up on the 3 minute Mark time to beat 1306 [Music] [Applause] [Music] Trista Smith advances her box heads back to that rope climb current leaders as it stands Keel Spiegel f [Music] [Applause] [Music] [Applause] kale off the bike trying to finish up round number three of the event number three brought to you by chako mocha chako go Kelsey Keel all alone out in front black top purple pants and now racing out Danny Spiegel your one and two out working on round number three box jump overs Rebecca Fus ellia Miller Sydney [Music] mishan just a handful of reps behind your leader Kelsey [Music] ke we just hit that 4 and 1/2 minute Mark Kelsey Keel wraps up her next round Danny Spiegel looking to do the same before returning to the bike Rebecca F not letting up holding that third position looking to catch them [Music] [Music] Nicole mcy advances her box heading back to that rope climb just about 5 and 1 half minutes into this one [Music] crossing over to five and a half minute Mark Kelsey Keel out in front chalking up for her next rope climb 10 box jump overs in front of your leader Kelsey Keel about a four rep Advantage now over Danny Spiegel as those ladies try to finish up round number four Miller in Lane number two pushing the pace on Kelsey Keel and Danny Spiegel Rebecca fusel right there with them as well just a few reps Off Your Leader Pace as Keel with a quick touchup will finish round number five round number four rather [Music] [Music] the top three from the start of this thing have been holding strong Keel leading the pack spel on her heels and fusel staying in that mix Sydney m in late number 10 right on that leader Pace as well definitely too early to count any of these ladies out as your leading ladies working in round number five [Music] 7 and A2 minutes in somebody makes some noise for KY [Music] ke Dany Spiegel now jogging out to that box five reps behind your leader Keel two lanes over Miller running out to her box in Lane number two she’ll be in that number three position it goes one Kelsey two Danny Spiegel three ellot [Music] Miller F and molan battling for that four and five position Trista Smith now making a push Sydney melan headed back about to be on round six joining that mix Kelsey ke hand in the air working to finish off that sixth round of the bite [Music] crossing over that 9 Minute Mark Few ceries remaining for your leader down in Lane number six Lane number seven rather off of the bike for Kelsey [Music] Keel and Keel heading out to the box to finish up round number six one final round in front of her got to get round number six as Spiegel now ascending that rope remember folks no final legless Road climb on round number seven the Box sh forers and they’ll run to the Finish Line Miller now chipping away at that lead right behind Danny Spiegel [Music] just past that 10minute Mark Danny Spiegel and Miller in lane two chasing Keel down that time to beat one more time [Music] 1306 at the twin 23 Mark Kelsey ke starting her seventh and final round on that Rogue Echo Bike Spiegel just now finished finishing the box jump overs Fus as well Miller now on to the Rogue Echo Bike in Lane number two five calories to go leading from start to finish so far Kelsey Keel in Lane number seven 11 minutes in time to be 1306 two minutes away from that time to beat should be plenty of enough time as Keel now her final rope climb in front of her and ke will complete the final legless rope climb 10 box jump overs remaining looking like she might set the new time to beat ladies and gentlemen five reps to go for Keel we got to make some noise two more and one and kill unofficial time 11 1150 for Kelsey ke Miller and Spiegel now running out the same time one rep Advantage is Miller in Lane number two put your eyes on Lane two and spiegle in Lane number nine Miller with two to go spiggle two to go it’s going to be a foot race in the Finish way too close to call for me what a fight to the Finish but it is not over multiple athletes working on their final box jumps race between F and melian yet another one too close to call and Trista Smith will cross coming up on that 13-minute Mark your top ladies here in Heat number two already across the line the new times to beat set right now at 1150 [Music] MCNY will cross about to have another person cross in Lane one Morgan Porter hand in the air for Morgan [Music] Porter and with that Morgan Porter will cross two more athletes seats on the floor just under 2 and 1/2 minutes remaining before c Carson I need to hear you let’s go two athletes [Applause] remain Kelsey Peterson Lane number three mounting up on that Rogue Echo bik for the final time with two minutes remaining Peterson in Lane number three the garmo Lane number six your final two competitors just about 90 seconds remaining Peterson down at l number three final few calories to go on that Rogue Echo [Music] Bike these ladies looking to finish this underap just over a minute remaining Carson let’s get some energy here Kelsey Peterson onto that final rope climb just under one minute remaining Peterson now final 10 box jump overs with 40 seconds to go I know she got some family and friends here Kelsey Peterson two reps to go with about 20 seconds remaining and she’s not going to need it Kelsey Peterson finishing up 1542 we’re going to couch it out one athlete still going 10 seconds 5 seconds remaining 3 2 one time and that will do it new time to beat for F number three Kelsey Keel 11 minutes 50 seconds oh [Music] n [Music] the sun is now shining over the Dignity Health Sports Park here in Carson for the West Coast Classic two Heats down two to go for the women I’m Lauren khil next to Adrien Conway Mike Areno is on the floor and this one is fast if you don’t miss it you’re going to miss out overall standings after two events Caitlyn Bernan still in that overall top spot with 191 points some other games athlet in the mix only eight women are going to be punching their ticket to the games this weekend so we’re going to keep an eye on that cut line but what’s on top four event three seven rounds for time 10 calories on the Echo Bike One legless rope climb 10 box jump overs with a step down one lless rope climb the Box height 24 in for these ladies a 16 minute time cap Adrien that go Ruck step two success is it the same looking at the women you know by definition Lauren they’re the same it’s lost in transition it’s still a place these women can get now the pace that they’ll have to keep in those transitions isn’t going to be the same for most of the men they will have more of a challenge with the legless rope climbs and need more time but they do have to be aggressive on the bike so they still got to be a biker here are the lanes of R 10 women in Heat number three Alex gazan an athlete that we’re going to be keeping an eye on she finished first at semi-finals last year but also Bethany Flores in Lane seven always have been dealing with a back injury but looking pretty good this weekend yeah looking pretty good this weekend she’s going to be right now sitting at the cusp 10th overall after two events it’s like she’s eyeing one of those qualifying spots and I like her because there’s no external load involved in this say she gets to move her body through space and we know she can do that been working with her coach parin at training Think Tank she says she’s feeling good and they are off 10 calories on the Echo Bike to kick off the final event for the day for these women and then tomorrow they will have the other half of these workouts three events tomorrow they will reede to start the day hustle up is the official timekeeper of the CrossFit semifinals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions apply in Lane number five Alex Zan first up that road looking flawless yep we’re going to have to keep our eyes right on center stage on Miss Alex gazan for this heat Lauren when there are legless rope climbs there is a 100% chance in her history that she’s going to have a top 10 finish she is hungry she’s not in the heat she wants and she needs these points to catapult herself towards the top of that leaderboard I guarantee she’s got that type of focus for this particular workout not just looking for an event win but a semi final win she will advance her box one more rope climb and then go into round number two of seven that time to beat Kelsey k from the previous heat 1149 is what these women are [Music] after another look at Alex gazan she’s leaning into those pedals she’s being aggressive with her arms we’ve seen women in previous Heats already choose to just kind of go legs only a little bit to even give their grip some reprieve this is not a concern for Alex over the last two years when legless rope climbs appear Not only was she getting top 10 Lauren but she has literally won a semi-finals workout with legless rope climbs the last two years so she’s got her name written all over this I guarantee you there’s a bit of this possessive mentality she’s like legless rope climbs that one’s mine and she’s the type of athlete that when she puts her head down and grinds it it’s game [Music] over and you watch her technique right there yeah it’s just hand over hand she’s able gain so much more distance up the rope with each pull than most of her other counterparts that it’s that’s where she’s going to continue to create separation she’s made massive jumps over the history of her career in 2021 finished 16th at semifinals in 2022 fourth and then last year on top of that Podium finishing first she will advance her box oh had to go back to get it a inside the tap lines it looked like that’s what her judge was telling her so it cost her a couple seconds not a problem and and this is part of that psychological maturity that she’s going through as an athlete right sometimes maybe in a couple years ago that would have thrown her for a loop or deterred her from her Focus but now that she’s looking to qualify for the Crosser games and of one of the top spots not just here but also there and Fort Worth she got that man in her Corner Justin CER helping to get her mind right and keep her fire burning hot so that she can stay focused as the official Footwear and apparel partner of CrossFit at the CrossFit Games goo wants to give your gym the chance to win the official shoe of CrossFit head over to goruck.com CrossFit and enter for a chance to win 503 pairs of rough Runners for you and your affiliate Alex gazan still in the lead also in the mix her training partner at underdogs Kyra Milligan is well as Bethany Flores both of their judges hands in the air and Bethany is up her rope climb so second in this heat one and two Alex gazan Bethany Flores and Kyra Milligan will hang on to that third position we see several different styles of legless rope climbs coming down yeah by definition they can’t use your legs but you can use other body parts to create upward momentum Kyra giving a little heal to the bom type Kip to create that vertical momentum Alex isanne on the other hand using a lateral leg swing out to each side almost swinging a little bit more like an ape as she traverses up that rope to the top every time you’ve got upper body pulling capacity like that that’s the advantage and that time that they are chasing down it’s 11:49 the split time for Alex gazan there was around 4:15 Kelsey KS was 436 So currently she is on Pace to check Challenge and take down that [Music] time seven total rounds for these ladies eight 16 minute time [Music] cap Bethany Flores and Kyra Milligan are back on the bike Alex gazan all the way to the left Bethany Flores in the middle her judge’s hand is in the air Kyra Milligan all the way to the right and Alex gazan up pace hasn’t slowed down Adrien on those rope climbs not once and what I really want to see even as we’re getting a shot at at Bethany Flores hopping off that bike is that they want to continue to build urgency now the Temptation is that their grip is continuing to fatigue right but as the box is pushed further down the competition floor Lauren they’re naturally going to get a little bit more break and and rest from those rope climbs so they’ve got to have that internal dialogue we’ll see what Alex does here she’s going to transition her box that’s a clean transition for her and then she’s going to be on the run back to that rope Alex will be finishing her fourth round after this rope climb and now 10 more calories on that Echo Bike into the beginning of her fifth round Bethany Flores just getting a no rep for one of her box jumps we saw a few of those earlier Lauren most likely because her hands made contact with the Box before she had two feet on the ground so if your hands make contact with the box at any point when you’re jumping over it’s a no [Music] rip another note as you watch the athletes move the boxes forward they must either push them or pick them up and move them they cannot tumble them forward or roll them that will also be a no rep we have to come back and then bring it forward word yeah Alex what I like mostly is how much she uses her arms and her upper body to allow her to traj off the ground like that’s a big component in the vertical jump itself you minimize the distance that you actually got to hold on and climb up the up the Rope utilize your legs utilize your arms springboard up as high as you can on the rope and then you start that climb going into this workout Alex Zan was sitting in sixth took an 11th an event w a third in event two looking to close in and take a first in event three to be halfway done with their semifinal yeah and this is where she understands the point opportunities while there are plenty tomorrow they’re continuing to to remove themselves right every time you take the floor you have less opportunity to earn more points she’s not just trying to win a seat she’s trying to set the time to beat for this semi-final so hopefully she keeps that urgency and talking about those points and who’s going to qualify for the CrossFit Games just eight spots on the line gazan 164 points but right at that cut line 12 points under Bethany Flores yeah we just watched Bethany Flores transition her box and now she’s starting the journey back in a little bit of the difference you see Flores okay now she’s on the jog getting back to that rope but but that’s where Alex is really starting to gain a lot of Separation as she’s running from transition to transition as that box gets further and the rest of the women are starting to take their time and walk Alex gazan now into her sixth round out of seven Kyra Milligan on the right she is in third Alex gazan still holding that overall top pace for this heat [Music] yeah showing great consistency keeping a lateral position on those box jump overs and that time to beat from Kelsey ke in the previous heat 1149 with under 10 minutes on the clock Alex gazan is approaching her final round yeah it doesn’t look like that time to beat is going to be very close to what Alex is capable of finishing in here she keeps this last last bike pretty aggressive because I’m going to tell you right now Lauren even watching that last Road climb it’s like there was more in the tank even for her now I know she still has one left to go in some box jumps but to see how gracefully she got to the top and how fast it happened wow if you’re just tuning in for this seventh and Final Round athletes will have 10 calories on the bike one legless rope climb 10 box jump overs and then they will cross the finish line they do not not have to do an additional rope climb before finishing this event number three judge’s hand is in the [Music] air now if you’ve ever done legless rope climbers in a workout you’re going to understand this some of the spectators might not be able to relate if they haven’t done legless rope climbs but you’re watching these athletes you’re like why isn’t she going faster why isn’t she going harder folks if you lose the ability to climb a rope legless the workouts over for you when they’re gone they’re gone you get to stand around and watch everyone else Advance forward so it’s a very delicate Tempo and Pace that you got to approach this with and it looks like Alex suanne right now knocked it out of the park and the way that she ran to her last last set of box jump overs asserting her dominance on the field she wants to be in that final Heat going into the final day of competition not only that but she wants to lock in the win one heat to go but Alex gazan will have the time to beat 1025 unofficially hands in the air smile on her face feeling good but tired nonetheless tired nonetheless this is going to be one of the Lesser painful experiences throughout the course of the weekend we know that it gets a little bit metabolic but not the same even as we watch Bethany Flores who’s currently coming up on Alex’s heels and she’s sitting in 10th Place overall she’s got to handle business but it had to be at that pace that she’s capable of to still climb the rope and we’re waiting a couple pulls away she made it that part is so important to be confident as she runs now to her final set of 10 box jump overs to lock in her [Music] time pushing the paces going to count if you want a trip to Texas this summer Adrian no it’s no doubt about it and you know we got we got a we got a stable of women standing by watching these watching these times go down and they’re just okay setting the bar this is who I got to be this how it’s got to go great job there by Bethany Flores they across the Finish Line she is in Kyra Milligan following closely behind five more Reps for [Music] her Stacy Lam about to wrap up her final box jumps Kyra Milligan unofficially third just ahead of Kelsey k time from the heat previously Stacy Lam also locking it in [Music] and all of our athletes are on that final round number seven spaned across the Finish Line in lane four oh Lane three Emily white I think that was the fastest desent that we’ve seen from a rope climb for the women so [Music] far to the left of your screen Mariana Mesa also getting to work finishing her last set of box jumps Emily white finishing Mariana Mesa as well with just three athletes left on the floor and Heat number three for the women these times will matter when you factor in the rest of the field two Heats have already gone [Music] Lane number two Haley canac Olivia ketter in Lane 10 still out there grinding away making her way to her box jumps Julia Holm also locking it in Olivia Ketter’s judge hand in the air 13 and 1 12 minutes in for the final individual event of the day and Olivia ketter is [Music] in Alex gazan 1027 do you think Heat number four should be scared of that time Adrien well should they be afraid of that time I’m not sure if they’re going to touch that time but we’re going to find out and see you know it’s interesting you ask me if they should be afraid look Alex’s Anne had the main out for this one the hair was wild and it was floating around and she put on a clinic from the very beginning we knew that when it come to upper body pulling she had an advantage against the field a history of having success in legless rope climbs she executed to the highest level right now even as she finished it looked like wow she might have had another 20 seconds in the bag there she was conservative and still left everybody in the dust incredible performance from Alex gazan Final Heat coming up next we will see who wins the last workout for the individuals of the day stay with us we will be right back [Music] [Music] [Music] n [Music] [Music] n [Music] [Music] [Music] [Music] it is a beautiful early evening here in Carson take a look at that shot Echo Park Lake but something that’s even more beautiful to crossfitters is inside the tennis Stadium here for the final event for the individuals tonight I’m Lauren khil Adrien Conway is up here with me with the best seat in the house and Mike Areno down on the floor take a look at the standings after two of events for these Elite individual women Caitlyn Bernardin sitting in that overall top spot 191 points what a way to kick off semifinals for her some of the other athletes we’re going to keep an eye on kendle Gilmore just 17 years old Ariel loen also on the floor sitting in this second overall best spot as for event three seven rounds for time 10 calor on the Echo Bike One legless rope climb 10 box jump overs one legless rope climb the height of that box a little bit taller it’s 24 in for these ladies today Adrien those go Rook steps to success what are we looking at you don’t want to get lost in transition there are 28 of them total Lauren in all the faces of this seven round workout and then of course you have to be a biker which means those calories on that Echo Bike matter with the time spent there on that urk [Music] lame assignments just talked about them Kendall Gilmore Ariel Len two athletes were going to be keeping an eye on as the elite women close out day number two there’s no doubt about it Gilmore outstanding athlete 17 years old currently sitting in 23rd spot what an opportunity to take the floor in the tennis stadium with the final heat electric atmosphere and they are off 16-minute time cap starting with 10 Cals on the Echo [Music] Bike 10 calories on that Rogue Echo Bike it might not sound like a lot but these athletes are making it look easy and the Echo Bike is a great piece of equipment to jump on at home when you have limited time it’s a piece of equipment that not everybody loves but we do love to hate it and you love it when you’re done with it Adrian yeah maybe maybe like a while after you’re done with it it depends on what kind of intervals you were doing right there’s there’s definitely no question there’s not a better better urg for conditioning as we watch Emily rol come out to an early lead she probably spends a healthy amount of time on that urg and I’m sure she’s a big fan a lot like we saw Alex gazand do she jumped out to an early lead now if you want to contend with that time that was just set they’re going to need to keep this aggressive Pace that they’re starting and keep riding it all the way through judges hands in the air Ariel loen on your screen look at this box jump transition that she’s got going keeping a low torso shoulders low chest never Rises and she’s stepping down smoothly after this now she’s second at overall after two events I like this as a as a workout to watch Ariel because it’s a it’s a well-rounded test but predominantly a lot of the onus specifically on women is going to come down to the way that they can maneuver the rope and she has a great history here with the leg of rope CLS and performance time to beat from Alex gazan in the previous heat 1027 that is the time that these ladies are looking to take down for more on Bernard though our overall leader let’s go down to the floor with Mike Arsenal thank you Lauren yes who is Caitlyn Bernardin she’s a member of back-to-back CrossFit in Bakersfield California which is approximately 2hour drive away from the tennis stadium and she only does one class a day she works out with the rest of her members at back-to-back CrossFit so she doesn’t have the same amount of volume that many associate with highlevel Crossfit athletes she played volleyball in college and strength and cardio is really her her top strengths when it comes to uh the sport of CrossFit where she is a little bit weaker is gymnastics movements they’ve really been working on that uh throughout the offseason so we’ll see if that work pays off here in event number three first place as mentioned through two events this is her first time ever at a semi final competition not just talking about qualifying for the CrossFit Games this is her first time qualifying for a semi and asserting herself quite well thus far Ariel loen overall leader here in this heat onto her rope climb but right next to her yeah that’s Ariel Lan air coming down off the Rope she’s about to make her way onto the bike so we got Emily rol gring away Le yep she was the first one back to the bike calories but to even elaborate on what was just shared there Caitlyn Bernardin what what a unique circumstance and situation to find yourself as the overall leader here towards the end of day two and it’s your rookie debut at semifinals now we’re about to find out if that limitation to the training volume or even limitation to experience is going to come into play but I’ll tell you right now it looks like she might be playing a savvy betet move there no hands on the echo bite could be a compromise with power output but could it save her grip enough to climb that rope faster down the road yeah another athlete who it’s her first appearance here at semifinals different strategy but could pay off when you’re thinking of that grip strength on the accumulation of the Rope climbs over the course of seven rounds Chevy here on the bubble only eight athletes going to the games she is just 12 points ahead of the next two athletes after this they will be halfway done with their events over this [Music] weekend Emily rol still in the [Music] lead expanding her Advantage as she finishes that rope climb and now gets into her fourth round on the Echo Bike and she’s moving but already about 11 to 12 seconds behind that pace that we saw set by Alex gazan in the last Heat Emily Rolf leading the way followed by Abby doit Haiti Cano and Ariel loen all in the mix in this fourth and final heat of women and what it seems to be the case is that we see Emily Abby Ariel all kind of making their way towards that box in a close amount of time but then Emily and Abby having a bit Advantage with cycling the box jump overs now you wonder is the step down plan a factor both of them are taller athletes aiel on the shorter side it just takes a little bit longer for her to get that foot down to the ground each and every jump over oh and Ariel Lo or sorry uh Emily Rolf grabbing the chalk every time keeping it in the middle that’s how you know that it is a veteran athlete she intentionally is putting it there so she doesn’t need to go to the side take extra time to grab her Chalk in between rounds Emily looks like she might have some pox in those pants she might be having some chalk over there in the in the pockets and the anywhere right they just the athletes that have been in the sport for a while they they know they might be Sheltering chalk keeping it from their competitors they might be trying to keep it in their own lane but there’s no doubt about it that through these transitions you guys are going to see chalk residue float through the air and it’s because athletes are literally trying to Chalk in the transition for the next climb Emily Ral coming quickly down that rope climb now into her fifth of seven [Music] rounds second place Haiti Cano in lane four as she makes her way in the green tights very impressive Roe climbs from Haiti and it looks like she pulls similar to Alex you know it takes her fewer contractions to get up that rope each time a good aggressive jump and strong upper bodyy pulling power to make it happen jao go and MK are sending you to the CrossFit Games in Fort Worth enter to win a VIP trip for two to the CrossFit Games VIP tickets to the games airfare lodging and a meet and greet with Joo willink head to Cross or head to joof fuel.com to [Music] enter to the right of your screen Emily Rolf grabbing the chalk heading to the box jumps it’s now just part of the routine yeah and and with a healthy lead over again the rest of the athletes here in the heat but she’s chasing she’s chasing ghost she’s chasing that previous heat um understanding that there are going to be some significant times that that happened after Alex if she if even if Alex starts to become Out Of Reach here with her Pace that’s set she’s got to understand there’s got to continue to be urgency throughout her also in the race Lindsay Martin and Haiti Cano going rep forre at the [Music] top Emily Ral keeping her composure then a little jog before she jumps up to finish round number five two rounds to go ABY also on the Move pushing that box wow all these ladies on the jog back to the Rope no hesitation there it’s getting Scrappy lindsy Martin on the [Music] left time to beat 1027 Alex gazam from the previous heat approaching 8 and 1/2 minutes with two rounds left to go for Emily roll for judges hand is in the air chipping away at these 10 calories on the echo [Music] bik again you might be looking on and saying like hey it looks like these women got more in the tank on that bike folks they might not be ready to climb the Rope yet you can’t get there too soon if you get there too soon you’re just going to stand around and if you do happen to get there too aggressively Lauren we talked about but if you miss a legless rope climb it’s going to cost you not just seconds but up to minutes lindsy Martin all the way to your left climbing up her rope right next to her Haiti Cano as they are your two and [Music] three standard for these box jump overs folks is simply not to touch the box with your hands you don’t have to stand up you don’t have to clear your hip you just got to Simply get to the other side and put both feet down but you do have to step down every time that’s a standard about 9 and 1 half minutes Emily roof will do this last rope climb and then head into her seventh and Final Round look at that technique Lauren how close she keeps it to her body almost hands in her chin not reaching too high that is really allowing her to maximize her upper body pulling power you start reaching too high up that rope you you can deplenish all of your grip stamina and blow up your back with your main pulling muscles about less than 30 seconds until we reach Alex kazan’s time it looks like she will keep that in but Emily Rolf sitting in seventh overall after two [Music] events looking to still take one of the top times from the final event of the day we talked about it Lauren you said did they need to be afraid of that time Alex gazan set I said I don’t even know if that can be in their Str osphere right now that was such a fast time Alex gazan will take the event win and now it’s on the line of getting that second and third top time Emily rol running to the Box she’ll finish this last set of box jump overs and then cross the finish line will not need to do an additional legless rope [Music] climb judge’s hand is in the air one rep left and gets a no rep and has to do one more before Crossing about 1111 unofficially we’ll see how that factors in with the earlier Heats and where she stands wow ohow slide to the Finish from Haiti Cano and Abby deit right there they were going head tohe Martin slid through we’re going to have to see exactly how they came across a Finish Line we knew that was going to be closer going into round five they were going head to-head they were both started to they all three started to pick up their Pace in the transition running from here to there they were scrapping for every Point available and that’s another reason why it’s so important to be in the fourth and final heat when you can have the other athletes on the floor racing you and pushing you to really know where you are in the the big scheme of things but there she is Caitlin Bernardin right there handling business against again still going to come across with a pretty impressive time urgency through a box jumps look at the way she bouns and jumps right back up and she will cross the finish line Ariel Len finishing her last set same technique as we saw her in the beginning very hunched over staying [Music] low and she’ll have to go back and she will cross the finish line and Janie sey also making it in under that time cap two athletes left on the floor Kendall Gilmore running up to her last set of box jump overs and that is our 17-year-old in the field out here with some of the fittest women in the world going Head to Head a young up andc Comer getting some great experience out here pushing herself learning her capacities and of course preparing for the CrossFit Games is a teenage athlete coming up later this summer and she is in about 135 unofficially still on the floor Carissa sap Adrien you were saying it’s so important to know when you can start climbing you do not want to get a no rep they can be so costly on these Ro climbs Britney Chestnut all the way to the right in the white [Applause] top you hate to see it it’s a tough spot to be in local muscle endurance is a huge limitation on this particular event where once your grip goes once your lats are blown up there’s nothing you can do no matter how hard you try effort is not the limitation here it’s raw capacity and that’s why you go back in your bag and that’s why you train really hard all year because of moments like this that you remember these kind of setbacks this will be fuel for her fire there will be nothing greater I’m sure than her desire to train rope climbs legless rope climbs strict pull-ups strict ring rows weighted pull-ups right she’s going to bust it all out and her coaches will do the best to support her in that way I’m sure but those are all ways to help increase the capacity we see as a limitation right here for her and you can hear the community getting behind her in for oh it’s similar to those handstand push-ups specifically strict when they’re gone they are gone well I got to highlight the rest of our women here even as we see this struggle here from Carissa is that we hadn’t seen any failures up into this points like of athleticism is incred phenomenal because workouts like this program just three years ago two years ago we saw several individual women athletes out there struggling failing waiting hoping just hoping for the time Captain the way that they’ve been able to nail down their training and continue to have growth in upper body pulling in the form of gymnastics like this legless rope climb is as a modality uh has been tremendous time cap here 16 minutes so it looks like she’ll have one more opportunity to try to get up the Rope she’s got to rest a little longer than she wants right and that’s what’s hard out here the environment people are encouraging [Music] her and here she goes come on yeah come on I know you just want to start cheering for her and a they’re gone but seeing the effort like that behind an athlete on the floor that’s that’s really what you want to see especially at a competition at semifinals and other athletes getting behind you to show support that’s right and I want to I want to throw a shout out to Caitlyn Bernard and right there for stepping up and just being there to support her but Emily Ral your overall winner in Heat number four on fire that’s right it wasn’t quite what we saw from Alex gazan but it was the second best time and I’m going tell you what she kept the Rope close to her body she didn’t Outreach her grip that’s how she was able to conserve uh you know the risk of losing grip and losing local muscle stamina’s efficiency she understands she’s a a veteran a Savvy veteran she understands her own capacity she had a great rope climbing technique she laid down a sustainable Pace on the bike and then great urgency she did have a no rep and it was because she was just ready to rush it she jumped down that last box jump and folks the rule is you got to step down she corrected it and finished and Alex will lock in that overall best time but Emily rol second best time three Canadians there Lindsay Martin Haiti Cano also in the mix we’re going to toss it down now to Mike Arsenal with Emily rol okay Emily a Heat win second place in the event just to give some context for the people watching at home the athlete warm-up area is a bit of a hike away from the competition floor and you missed out on reaching Alex gan’s time are you women cognizant of what the time’s being put up in the Heats before you uh I am because I’ve got special little snipers in the crowd to to check but we all knew Alex was going to smash it she’s a Savage at legless rope climb so it we kind of knew we were going to be chasing our time from the beginning we talked a couple hours ago and you mentioned that running you have that you kind of put away that training it wasn’t really necessary power output is what you focused on so were you happy with the front squats in event number two earlier today with where you finished no not exactly no it wasn’t uh the worst that I’ve done but I I expected more but that’s okay now you’re an experienced competitor uh both at semi-finals and at the CrossFit Games a little bit different this year where we still have half the competition remaining for tomorrow does that impact your recovery what’s ever this evening no same same thing I think tomorrow’s events are all a little bit shorter so yeah there’s three but I don’t think there is long and grindy as the first few days all right we’ll start that recovery process we’ll see you tomorrow thank [Applause] you congratulations to Emily Ralph and also Alex gazan winning the overall best time individuals are done for the day teams one more event before we send seven teams to the CrossFit Games stay with us we’re coming right back the West Coast Classic the 2024 CrossFit Games North America West semifinal is presented by G the official Footwear and apparel partner of CrossFit and the CrossFit Games Rogue don’t weaken wild heal DNA driven Healthcare to elevate your athleticism and the United States border patrol go beyond [Music] [Music] la [Music] you [Music] [Music] n [Music] [Music] [Music] oh [Music] [Music] [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] [Music] la yeah [Music] [Music] [Music] [Music] he he [Applause] [Music] [Music] [Music] n [Music] [Music] he [Music] [Music] [Applause] [Music] he [Music] [Music] n a [Music] [Music] athletes please make your way to your starting positions less than one minute [Music] [Music] please 30 seconds athletes to your start [Music] [Music] M 10 seconds stand by all right here we go final event for your teams those seven coveted spots heading to the 20 24 CrossFit Games event five consisting of a 16-minute Time capped event four rounds five synchronized bar muscleups from each pair 10 worm cleaner jerks 15 synchronized burpees over the worm and one worm lunge to that next full segment on the competition [Music] floor CrossFit Omaha and kataro Mexico neck and neck but no such big lead all these teams looking to chip away at these cleaning jerks rather quickly looking for 10 worm clean and jerks watch for those judges hands to go up and then your athletes will start working on the 15 synchronized burpees over the worm hands are up all over the place keep your eye on your favorite athletes and teams Kaho Mexico looking to be out in front down in Lane number seven but it’s going to be close four rounds is what we’re looking for but down in Lane number two man-made CrossFit often working on the burpees that’s going to be your leading team 15 synchronized burpees over the worm as we come up on the two-minute [Music] Mark first team off in luncheon you know that will be your leader [Music] hands are starting to come up on the burpy [Music] segment multiple judges hands in the air on those sral burpees first one looks to be kataro Mexico in Lane [Music] seven and now manmade CrossFit red right next to him driven to conquer CrossFit you’re one two and three and now down in lane two manmade [Music] CrossFit kinaro Mexico your first team heading back for round number two [Music] kahoe out in front latee number seven manmade CrossFit red in Lane number eight close to them as well and manmade CrossFit in Lane number two right there in the hunt just round number two of four [Music] just past that 3 and 1/2 minute mark multiple athletes waiting for their full teams to come kataro meico still looking to be slightly ahead but right next to them driven to conquer multiple teams approaching that [Music] worm kataro all synced up communicating well once their hands go on that worm they get to work perform that rep and [Music] regroup couple teams just about a rep or two separation kataro Mexico driven to conquer and manmade Crossman down in Lane number two looking to be here one two and three as we work our way through those 10 worm cleaning [Music] jerks up next 15 synchronized burpees over the worm who doesn’t love [Music] burpees right there Lane number two manmade CrossFit first again back to the synchronized burpees over the worm opposite side of the floor in Lane number nine driven to conquer with those purple shirts in that number two position driven to conquer working on those burpees we got numerous teams jumping onto those burpees fighting for their spots here in their final event of the weekend [Music] looking to set the score and time to beat here with three total Heats your team division in this final event of this semifinal weekend here at the West Coast Classic looking to take seven teams to the 2024 CrossFit game [Music] we just passed that 6-minute Mark in man-made CrossFit first team to work on that second set of lunges and they will go back to the rig to start round [Music] three driven to conquer in Lane number nine right on their heels so it goes one man-made CrossFit in Lane number two two driven a conquer in Lane number nine and three KERO Mexico [Music] man-made CrossFit followed closely in suit by driven to conquer manmade looking to be about one rep ahead but holding on to that lead so far coming up on that halfway point just about 8 minutes in 8 minutes remaining manmade CrossFit in Lane number two trying to stay out in front two more warm clear and jerks to go four more to go opposite side of the floor for driven to [Music] conquer final rep for manm made moving on to those burpees now looking to have a few rep lead over driven to conquer but driven to conquer now moving into those burpees multiple judges hands in the air kataro meico two reps remaining before moving into those [Music] burpees watching for those judges hands to go up in the air trying to finish the round number three three burpees to go in Lane number two manm made CrossFit [Music] manmade Crossman onto their lunge and now down in Lane number nine driven to conquer onto their lung as [Music] well manm made slowly head back to that rig but driven to conquer getting a run back looking to start that lead start cutting into that lead first pairs for manmade are finished [Music] coming up on that 11 minute time 16 minutes is the time cap your leading teams all done with the muscleups working on the 10 clean the jerks in this Final Round the battle right now is between manmade CrossFit in lane two and driven to conquer in Lane nine hand in the air for manmade working through these cleaning jerks so they can move into those burpees look to be about two reps [Music] behind two clean and jerks to make it one clean and jerk remaining for man-made CrossFit coming up on the 12-minute mark they’ll start working on their final set of 15 synchronized burpees over the worm [Music] manmade appears to be about three or four burpees ahead of driven to conquer approaching that 12 and 1/2 minute Mark into the 16-minute time cap [Music] hand in the air for manmade after these burpees one final lunge to the Finish manmade pick up the worm lunge across and give us that time to beat manmade CrossFit got to get across the line they’ll do it in time to beat is 1307 un officially for a man-made CrossFit here in Heat number one driven to conquer has the lunge to finish it out waiting to see what time they have final lunge here they’ll drop and they will cross unofficially 1335 just about 2 and 1/2 minutes remaining athletes 2 and 1/2 minutes remaining kataro meico looking to be in that third position no correction Lane number five Lumberyard they will cross [Music] crossing over that 14-minute Mark teams 2 minutes to go that’s your two-minute warning off in Lon kataro meico will cross unofficially 1421 [Music] CrossFit FRS trying to get moving heart and hustle in Lane number four will finish up and run across the line just underneath that 15 minute Mark everx will finish up CrossFit Fringe now we’ll finish up crossing over to 15minute time one final minute to go CrossFit Omaha and manade Crossfit red currently battling it out on these burpees Omaha with a hand in the air two reps remain 30 [Music] [Music] seconds Carson we got to bring him home final lunge here with 15 seconds left 10 seconds we’re going to couch it out stay moving 5 Seconds 3 2 one time team event five Heat number one let’s give it up one more time [Music] [Music] [Music] [Music] [Music] the last event for the teams before we send another set of teams seven from the West Coast Classic to the CrossFit game games this summer welcome back everybody I’m Lauren khil alongside Adrien Conway Mike Areno is on the ground and everything is on the line to put up a competitive time in this heat before our final one for teams four rounds for time is what we’re looking at each pair completes five Synchro muscle ups followed by 10 worm cleaning jerks 15 burpees over the worm and then a 12T worm lunge to the next station 16-minute time cap Adrien what are we looking at for the g go Ruck steps to success well we’ve seen it already in one heat but two fast won’t last you got to run your team’s race that means you got to have good control on the worm and stay focused and you got to have tunnel vision because I’m going to tell you right now that floor gets very loud very quick it’s a very busy floor and a layout for this particular workout who is on the floor we are keeping our eye in Lane number four CrossFit kesis Black they are sitting in 11th place just seven teams will punch their ticket to the CrossFit Games after this is all said and done Kinesis black what what are your thoughts can they do it what do they need to do yeah I mean look there’re they’re 42 points out right now when you think about this You’ got to have duress you got to have urgency but you still have to go out and execute with a focus you can’t be Reckless abandon out the gate just looking back to our steps to success they’re going to have to execute those at a very high high level and they are off Kinesis black they have taken a 9th 20th 13th and 16th going into this final workout of the day starting with the Synchro bar muscleups the time to beat 1306 from our first heat manmade CrossFit and as we’re watching the teams work through these bar muscleups this is not a point of urgency in this workout necessarily for most of these teams meaning that they can accomplish the work it’s not a huge limiter but it is an extra transition and it is a timekeeper which means that they’ve got to stay focused on how to minimize the time waste there on and off the rig keep communication sharp but not allow it to waste energy so they can get to work on these warm clean and jerks hustle up is the official timekeeper of the CrossFit semifinals scan the QR code on the screen for a chance to win a CrossFit World Tour visiting CrossFit gyms around the globe terms and conditions app BL watching one of the Invicta squads here go through these cleaning jerks it’s all about having accuracy with how you even drop that thing on the ground of course you’ve got to be synced up moving as one it’s going to keep the worm feeling light it’s going to keep your energy waste low but you also can’t let that thing scoot out of that lane Lauren I’ve had much experience with navigating the worm and even what you see right there from that from the team that is dead center where the worm whips on the tail end out of the lane they’ve got to correct that and get it back so it can be a waste of energy and a waste of time and for some of these teams this is the first time they’re competing in semi-finals competing in Lanes next to this many athletes when you’re doing burpees over the worm in your affiliate when you’re not around other teams you don’t need to worry about potentially stepping in somebody else’s lane or hitting another athlete and if you do that that can cause a little disruption in your Synchro work yeah there’s no doubt about it and there’s an awareness about that if a Coach is preparing a team to compete on a floor like this their training should mimic some of this atmospheric um you know awareness or situation where they’re going to have to operate in small spaces get used to keeping the worm in a small area get used to doing burpees really close to the worm all these things really add up otherwise you’re in foreign territory when you’re on the competition Flor several hands up in the air but it’s Kinesis black that will be the first right next to them though they have company Crossfit Invictus unbroken on the right is Invictus unbroken on the left Kinesis black plunging their 12et to finish round one of four heading back to their Synchro bar muscle up work no risers out on the floor so you’ll see some of the male athletes help some of their shorter females get up must show lockout at the top with their partner yeah and you’ll notice one thing I mean you know you know one of my focuses here as a as a team athlete is like you need to get back to that rig and get on that bar as fast as you can you’re going to get AR rest like your team gets a rest two of the members get the rest while you’re doing bar muscleups and then you get the rest while they’re doing bar muscleups there’s no reason for you to get back there and stand around looking at the rig chalking your hands waiting right that’s just dead time and you want to avoid that as best you can Kinesis black will be the first set of Duo but Invictus unbroken they had a little bit more juice of Hustle as these two teams will go rep for rep you can use the code wcc2 for a 20% off discount on the online level one visit crossfit.com to register for a course I have my L1 Adrien you have your L3 it’s an incredible experience if you haven’t gone through it and uh just gives you more of an appreciation as you go through some of these movements Lauren I’m fortunate enough to teach level ones and level twos I I would strongly encourage every crossfitter in the entire world to take their level one if you love this stuff if you do this stuff you want to learn it at the highest level learn what our definition of intensity is learn what Fitness is you’ll move better you’ll adapt and be able to execute the foundational nine movements better and guess what it’ll help you with worm cleaning jerks it’ll help you with burpees it’ll help you with everything else so I can’t Echo that enough take advantage of that opportunity you don’t need to be one of these Elite athletes to want to get your L1 a coach you don’t got to be a coach either speaking from experience here here but Crossfit Invictus unbroken just a little bit ahead of Kinesis black unbroken is on your right Kinesis is on your [Music] left and Crossfit overtake team density they will be in your last Heat but here is the point spread Kinesis black sits 42 points away from a qualifying position so they are need to they need to put up a top time not just in this heat but in the next Heat as well if they want to punch their ticket to the CrossFit games that’s right and they’ve got they’re doing a great job working through these team burpees they they’re getting no no rips they’re staying in sync they’re staying low everybody’s torso stays low to the worm which is hard to do when you want to breathe hard and stand up to get some rest now they got to sink up these lunges though that’s going to make that worm feel very heavy if they can’t get synced up here we got a no rep for the other team they got to seize this moment Kinesis black got to hustle up and get to work this is where that’s right this is where you try to have urgency back there you’re going to got five bar muscleups waiting for you those two are both capable athletes get to the bar and get up there and that’s the difference as Kinesis black will jump up start their bar muscleups even though Invictus unbroken got a no rep they hustled back to the bar muscleups which I is going to take away that lead that Kinesis black had over them [Music] yeah now it’s okay to be non Galant because your other teammates have to execute the bar muscleups nonetheless so you’re getting your chance to rest bring your heart rate back down get ready for the work that Waits you on these worm cleaning jerks and they are about just two reps ahead of Invictus unbroken but again they are running to their worm as they get back to work and Invictus is just one rep behind Kinesis black this is where they made up the time in the other round that’s right and folks if you’re unfamiliar cuz I know this is the first appearance of the worm here on day two that apparatus right there weighs 100 lb in each section where the men are and 70 lb in each section where the women are and it is full of sand so it is very much dead weight as we watch Kinesis black take an absolute spill now this is devastating to momentum how will the team respond can they get everybody back on the same page get the worm lined up and get right back to work but that is extremely heavy dead weight when you are not working together it makes it so much harder and they lost the lead because of that mishap where Crossfit Invictus unbroken taking a break but still has the advantage to lead the Heat and they they will get to work on their set of burpees as Kinesis black Sil chips away at the warm clean and jerks and cross I think CrossFit him broken senses a little blood in the water here is it almost looks like their urgency is picked up with the burpees over the worm and this is this is where you want that to happen Lauren you didn’t want to be fast early so that you could suffer late you wanted this test here this workout to build momentum that one of the one of the steps to success here was simply if you start fast it won’t last and it looks like CrossFit and victus has has started to nail their pacing as they get ready to prepare for the final round of [Music] work now watch closely they got a no rep on the last round because everyone did not stand all the way through their lunge before they dropped the worm so they’re going to be extra diligent I would imagine take their time make sure they get the signal from the judge and they did and they are now moving on to their final round Crossfit Invictus unbroken first back to these Synchro bar muscleups and that one wasn’t quite Synchro but the rule is folks you just got to lock out together at the top that’s a no rep there we go and that was good communication just waiting up at the top waiting for your other teammate to get their bearings not as smooth as we would like to see nonetheless looks like Jen Ryan there on the left has reached a little bit of her her point right her point of fatigue her teammate’s got to come down and rest with her they help her back up and Kinesis black back in the mix also to the party to the right is Kota CrossFit iron view wow she was above the bar it was like she almost failed the dip this is so rare to see now Kinesis black also has got to build urgency here this is the last round here if their second pairing can seize the moment not only them but also in Lane six we got Coda CrossFit that could be passing Crossfit Invictus time to beat here 1306 previous heat manmade [Music] CrossFit and Crossfit Kinesis black again taking a break taking a rest before they get into those clean and jerks and now Cota CrossFit iron view they have passed Crossfit Invictus unbroken as they continue to struggle on their Synchro bar muscle [Music] ups and this is tough this is where you’ve got to find a way to help your team teammate get their head back in the game build that confidence there we go it worked out just two teammates left on the bar to chip through these five syro bar muscle ups but Kinesis black and Kota CrossFit iron view extending their lead and other teams within the mix ahead of Crossfit Invictus unbroken let’s not forget about the three event that went down yesterday these teams held that darn Worm for about 15 minutes straight l in event W they had to do 60 thrusters with it I’m sorry 75 thrusters with it in a workout where they accumulated 2 and a half miles of running like there’s been a lot of work that these guys have put in this is not simply hey go faster in this workout there’s a lot of fatigue that is built up their work capacity is being tested and now it’s all on the line here can they get as many points as they can to get closer to top seven I think they might be sick of the worm at this point as well Adrien [Music] hand in the air for CrossFit Kinesis black finishing their set of burpees and then they will finish their last and final 12T stretch of the worm [Music] lunges and vict is doing a lot of talking and hunching over at their worm not what you want to see when you only got a few reps left to go Kines is black on their way [Music] one more step I think is what they were told yeah great communication 1207 unofficially from Crossfit Kinesis black a little issues with communication and getting a no rep on the Worm but they were able to then make up time and Edge out the other teams even as they fell behind you know and that’s tough Lauren knowing what they had to do to give themselves a shot of that top seven spot even as they came across the Finish Line you could tell by Body Language it was like they felt it slip away almost now there’s going to be teams in the next seat that still have to sees the moment in order to beat their time so that’s not completely impossible but they could tell that they lost some momentum when they lost uh their ability to have that clean execution and suffer from that no rip so we had Cota cross the iron view come through the finish line also in Lane number nine CrossFit Invictus [Music] unvexed in Lane seven there though CrossFit S8 some dude’s Army dealing with a no rep but they have now crossed the Finish Line hands in the air head shaking maybe unsure of what exactly happened on that last bit of lunging and now Crossfit Invictus Unbroken they have crossed the finish line and this is the final workout for teams closing out their weekend here at the West Coast Classic semi-final yeah this is it they got to leave it all on the floor here we got Lake View across or Lakeville blacklisted across cross Absolut luto paradus locking into time under the cap with just one remaining team on the floor undefeated CrossFit out there slugging away trying to stay synced up on these burpees [Music] just three reps to go trying to hold it together for their team here at this point Lauren this is one of those things where it’s like your motivation has to be just to make your teammates as proud of you as possible and everybody that came to support you supported you all year their last set of lunges taking a break getting the communication together as they will cross the finish line for the last time this weekend end wow great execution and and and the team competition has evolved in such a way Lauren it’s amazing to watch even a team that’s going to finish last in this heat have such synced up movement couple years ago with that worm was all over the place but CrossFit Kinesis black sitting in 11th going into this event they won their heat 1206 they did what they needed to do we will see how that time holds up with one heat to go again we had a lot of ups and downs within this heat and I think that will be the story for more to come even as we got one more heat to go Kinesis black was consistently the leader throughout this heat but they got some no reps and victus looked like they were going to be strong and take the lead from them but also suffered some no reps of their own and we noticed we talked about this L and it didn’t look like Kinesis black had the urgency they need but maybe they were pacing just right for their capacity as we saw CrossFit and victas even reach failure in the lockout of a bar musop that’s Oho rare it’s often you you don’t get over the top and you just can’t make it but to get over the top and fail the lock out Kinesis black then got the lead back and they were extra patient got an an extra Lun step just to make sure they did what they had to do to give themselves the best shot possible at a top seven finish best time thus far we are punching tickets to the CrossFit Games next we have one more heat to go for these teams stay with us we will be right back [Music] [Music] [Music] [Music] the spectacular evening over Union Station here in Carson California as seven teams will punch their ticket to the CrossFit Games welcome back everybody from the West Coast Classic I’m Lauren khil next to Adrien Conway and we have Mike Arseno down on the floor this is the moment that everybody waits for is who is going to the cross games what we know Crossfit Invictus unconquerable and Crossfit Invictus have both clinched their ticket so we will certainly see them in Texas Fort Worth this summer a couple other story lines if you look at that cutline CrossFit overtake team density and Rhino CrossFit dogs both at the cutline tied in points on the line four rounds for time each pair is going to complete five Synchro muscle ups 10 worm clean and jerks 15 burpees over the worm and then a 14 I’m sorry 12 foot worm lunge to the next station time cap 16 minutes Adrian what is our go Ruck step to success for the final workout of the teams for the day it’s pretty simple too fast won’t last Lauren you got to start out at a pace that is sustainable for your team we’ve watched other teams blow up specifically on these cleaning Jerks with the worm and the Synchro burpees and then you got to have tunnel vision you got to be urgent in transitions here a lot of lost time potential and it’s all on the line and as I mentioned we are going to be keeping our eyes on Lane number seven CrossFit overtake team density and Rhino CrossFit dogs in Lane one and two right next to each other this couldn’t be teed up any better for a race to see who’s going to potentially make it to the games folks get your popcorn ready we are essentially in for a show and these teams are more than aware that everything is on the line so you are going to see how they execute under pressure at the highest level in service dogs they are also still in the mix so it’s going to come down to exactly what the placement of these teams can be who can they get in between to ensure they make that trip to Texas this summer there are a few things that I would always encourage my teammates to understand and know we got to handle business by beating people to the left and to the right of us first and foremost when we’re in a duress situation like this handle business and compete in order to do that that’ll at least give you a chance then if other things have to happen in play out you can’t be over concerned with that because they’re simply things that you just can’t control so handle business to the left and to the right I hope all these teams are approaching this particular heat in just that way so to the left and to the right those are the two teams right at the cut line in the neon that’s Rhino CrossFit dogs and in the red CrossFit overtake team density the battle between one 12 and N to the right that’s going to be our other Rhino team Rhino CrossFit service dogs which of these three teams is going to make it to the CrossFit games that is on the line just seven tickets that they are looking to [Music] punch yep and we got overtake density right there working through their burpees smooth tempo service dog same thing now remember Lauren we talked about this it’s not how you start we’re going to see some ups and downs we’re going to see some no reps how can these teams Stay Together the pressure is going to continue to build as fatigue builds it is not out of the question to watch someone from the team side of this competition look at one another give each other a bit of a death stare maybe a few expletives why are you going too fast what’s going on slow down I need a break there are so many things that these athletes are experiencing right now from an emotional standpoint they got to keep it all under control and deliver for one another and judges hands are in the air for CrossFit or Rhino CrossFit service dogs on the right but all the way to the lunges CrossFit team density yep just a bit ahead advancing to their second round team density your leader and great to bar muscleups I love the lack of hesitation that was present there the the male that is resting helped the female to the bar that shows me that they understand each other they’re there for each other they’re supporting one another first pairing is off as the United States border patrol marked their 100th anniversary they are recruiting individuals who are passionate about Fitness and protecting our nation go visit their booth in order to find out how you can be part of their legacy expanding their lead CrossFit overtake team density in the [Music] red they’ve got a great Tempo with the worm almost utilizing a bit of a strict press here their their front male member getting that that worm right over his shoulder and just pressing it right over to drop it down and we would be remiss not to mention on the right teams going Touch and Go Crossfit Invictus and Crossfit Invictus unconquerable as for Crossfit Invictus if they get a third or better in this event they will take the overall win on the podium and for more on team density let’s go down to Mike Arseno on the floor well Lauren team density is in charge of the own destiny they are currently tied for seventh right now inside that cut line they also hold the tie break right now over Rhino CrossFit dogs who is tied with them in points and Rhino CrossFit service dogs so as long as they stick to their plan there’s a good chance they will book their ticket to the CrossFit games now I talked to uh their coach Ashton before this event they have a plan for the first half and then Captain Marco the tall gentleman in the braid he has the authority to change their Pace if necessary once we get through halfway if they have to push a little bit harder they have a reserve left in the tank if that’s what they need to make it to the CrossFit Games in that kind of communication and game plan and strategy you are already looking ahead earlier this season they were competing at the fittest experience in January they would not wear their team name on their t-shirt because they said they had not yet earned that right by the end of the weekend they were wearing team density and they want to be dominant this year here at semi-finals and the games I love it they continue to be our leader well and and here’s what you got to understand a little mishap there but no worries lock out at the top yeah and they’re going to recoup from that right they’re going to get synced up and they’re handling business right now I love that they were thinking ahead Lauren you nailed it what what I what what you got to see here is that we we’re witnessing teams in the middle of the of the floor you highlighted it they’re doing Touch and Go reps those Touch and Go reps aren’t even resulting in a lead pace so I love the experience and how they’re willing to lean into their own pace they mind their own business we talk about tunnel vision those go Ruck steps of success they’re executing at a very high level I’m very confident that they can keep this up we’re going to see him in Fort Worth and all four of their team members will make it back to their worm going for the 10 worm clean and jerks first team to pick up the worm followed by Crossfit Invictus in Invictus unconquerable so even though again they’re choosing to go touch and go we’ll see if that pay off team density is always first to the bar yeah their their their heart rate stays lower here Lauren they’re letting it drop gravity is going to take the worm to the ground while you pushing it there so their heart rate stays lower and they might even lose a rep within 10 reps but the effort that it takes to not touch and go to Let It Drop it’s worth the one rep especially if you can have a cleaner run throughout so they’re doing a great job on the right Crossfit Invictus and Invictus unconquerable your leaders but only two reps behind is on the left in the red team density notice how long team Invictus stays on the ground for their burpees we don’t do that on the same side over on team density and I think it’s because they have a little bit more Reserve that other team we’re keeping our eye on Lane nine team Rhino service dogs they have to pull ahead of the other two teams team density and Crossfit dogs in order to punch their ticket and watch watch the athlete in the front here Lauren on the bag he’s struggling a little bit to control that bag ah great job that was his best rep of the last three I was concerned they were going to send that worm whipping left and right that have been bad news for the squad and you can use code wcc2 for a 20% discount on the on line level one visit crossfit.com to register for a course can’t speak highly enough about your level one I have mine Adrian’s got his level three whether you’re a coach whether you just want to have more knowledge about CrossFit it’s a fun weekend it’s a fun weekend with great people people there to Aspire to learn grow in their fitness journey whether you want to be a coach or not hey learn more about how to fuel your body and how to move correctly it’s going to save you and potentially your family down the road you all and Crossfit Invictus has pulled ahead but for team density it doesn’t matter they just have to stay ahead of rhino CrossFit dogs the overall time to be 1206 from Crossfit Kinesis black they are sitting in 11th we’re sitting in 11 going into this and and look at look at this look at this what we were watching look this was this was the key match up this was the focus this was this is where we were luren we were looking the watching the Rhino Cross with dogs we were watching Team density density’s just over here putting on a clinic pacing Clinic maximizing their own potential staying keeping tunnel vision if they team density has now nearly lapped Rhino CrossFit dogs and they’ve also lapped in Lane nine Rhino CrossFit service dogs so team density is doing exactly what they needed to come out here and do if that’s not a statement finishing semi-finals in such a way I don’t know what [Music] is staying in the running with our top two teams Crossfit Invictus and Crossfit Invictus [Music] unconquerable the Invicta squads both into the meat potatoes of their burpees here almost picking up the pace a little bit into this round no one with a hand up yet on those burpees but they’re getting [Music] close there we go CrossFit and victus with a hand up here they’re going to be the first ones back to the the pull-up rig for the bar muscleups if they can have some clean lunges hand in the air all the way to the right for CrossFit complex they are in the purple shorts for their men athletes white tops for the [Music] female as they will go into their lunges now right behind Crossfit Invictus that’s all the way to the left a seven they creeped in and they will cross CrossFit complex they snuck in let me tell you time and here comes CrossFit team density lunging all the way to Fort Worth Texas this summer Adrien they know what they did they know that they got the work done they finished their story here in [Music] Carson their time is good for third overall in the event wow that’s enough to do it right they have punched their ticket and as they h each other I think they know what they did they knew what they had to do Lauren coming in I tell you they that that that cohesiveness that we just saw that execution they earned it that’s for sure just seven teams punching their tickets to Texas team overtake density they were right on that cut line but they did enough to make it happen [Music] relief joy and relief those are the feelings that they feel you’d imagine it would it would manifest itself in a state of elation but right now they’re just like oh thank goodness they’ll celebrate later Garo the W pack also just coming through around 1140 and now you will see Rhino CrossFit [Music] dogs coming across the Finish Line you know this is what makes competing on a team special as we’re watching them celebrate with one another is that you yes it’s for you um I hope that everyone does this for a version of themselves deep down they just want to achieve something but they’re doing it for their team they sacrifice time away from family friends events to train together to train for each other and I think it’s one of the most special things about competing on a team atmosphere is that it’s just a much greater purpose than yourself and being on a team adds so many more complications when it comes to training scheduling working with people’s work schedules Family Life schedules there’s a lot that goes into being on the team and that will do it for the team division here at the West Coast Classic seven teams heading today to Texas for the CrossFit Games in August [Music] embracing their fans their family team density all in the red shirts but it was a battle on the bubble Adrien you couldn’t write a better story line heading into the final event oh I I just want to see the title for the replay of this as battle on the bubble more than anything but they they put on a clinic of teamwork they had a Clear Vision they even had an OP able to call in the middle had it need to be done hey if we’re going to pick up our Pace we know the signal and we know what it’ll be but they did singles the entire workout kept their heart rate low but they didn’t make any mistakes it was a clean run and so much of that is so very important as they now have done what it takes to make it to Fort Worth for the CrossFit Games they’re going to need to keep practicing the same way that they had to get ready for semi-finals in order to have success on the Crosser games floor game CrossFit complex they were able to take the top with 10 minutes 12 seconds just ahead of Crossfit Invictus snook up on them in the last final round but CrossFit and victus all they needed was a third or better to head or to stand on top of that Podium for number one but let’s head down now to Mike with Crossfit Complex CrossFit complex what a performance here in event number five finishing the competition in style with 100 points what does it mean to book your ticket to the CrossFit Games coming up later this summer it’s something super unreal we’ve been fighting for this my me personally just for seven years and all of them have been fighting for the exact same amount of time so just the rewarding of doing this competition and give it giving it on we have we just ruined our um we just went together in this place in K in Mexico and we wen’t from there we left our families to do this project and we qualify for the game so it’s an enjoyment the sacrifice definitely paid off and this really shows that CrossFit is a global sport because we have two members of your team from Mexico Colombia and then Argentina so what does it mean to you coming from your respective countries that you’ll be representing your countries at the CrossFit Games it’s just like we’re representing them not only um our families but three whole countries so we’re very happy to represent them the way we did thank you very much congratulations and we’ll see you in a couple months thank [Music] [Applause] you I mean Lauren it doesn’t get any better than that right I’m not crying you’re crying no no but honestly it’s right it’s it’s lit it is it pulls at your heart strings and it it makes you realize that this is bigger than just Fitness this is about the love and the passion and representing your country and and your family and you just watch them hug and embrace and there you see little ones yeah and and I think what what people have to realize is that it is it’s so much more than Fitness it’s these people set aside their life they some people set aside careers like this sport has done so much for these individuals that it’s helped a lot of people even find purpose and for some it might sound silly uh and it might sound fruitless but I can tell you right now I’ve watched so many lives change when they’ve had a purpose of training themselves or training for someone else and so I think we’re seeing the the fruit of a lot of work as he shared right there seven years seven years he committed himself to a goal and today he gets to see it through and now he’s got a great summer and he’s going to be one of very few that have a purpose-driven training summer to go to the CrossFit Games when you know your why it just grounds you and brings you back home sure does we see CrossFit and victus there getting some love from some media I mean this is this is the time a lot of athletes are now soaking this in some of course are in that hurry up and wa stage they might be a little un unsure if they did enough if they didn’t do enough um they’re they’re not fortunate enough to know all the points yeah yeah yeah and team density just incredible Brook Hass all the way to your left she’s going back to the CrossFit games has competed there as an individual that’s right that’s right and and you know it’ll be interesting to see her perspective on this because you know there there are several athletes where we’ve had an opportunity to compete both as an individual and on a team and it’s like for me my most special moments were on a team on a team competing and so I wonder if if if she’ll share that kind of same sentiment it’s like yeah I got to help my peers make it to the crit games it wasn’t me it wasn’t a solo journey and now we’re going to go down back to the floor with Mike with Team Invictus all right Invictus first place overall here at the West Coast Classic you’re going to the CrossFit games so we have a couple months left until the competition so what is the focus going to be over the next six eight weeks um I mean I think we’ve been training really hard for the last couple months just for this I don’t think we’re going to change a lot probably get outo a little bit more uh get on some bikes swimming stuff like that just make sure we’re healthy in the next few months now when this team was put together a lot of people in the community earmark to you guys is well I mean you won it last year this new team together still definitely one of the favorites what does that added pressure add to training and also into competition I think for us we just go in every single day putting in the work and not putting that pressure and expectations on ourselves I think if we go and give full effort as Invictus always says full effort is full Victory now chemistry is obviously very important in the team competition and husband and wife is something we have seen before in the team competition but what is that like it adds an extra layer of maybe difficulty or an extra challenge when you’re competing on the same team so how do you separate the husband wife relationship from a teammate relationship um I mean it definitely doesn’t turn off I mean we go home and it’s not like you can complain about your teammate to your husband when your husband is your teammate I mean you can but it doesn’t really end well when you try to go to sleep at night um but I think it’s something we’re learning we have Lauren and Ras we get to learn from uh Jenny dancer and Sam dancer at the gym they teach us a lot of their ways so we have a lot of people in Legends to look up to and figure out how to do this thing well congratulations terrific performance and we’ll see you in Fort Worth oh having fun out there we love to see it we are now punching seven teams to the CrossFit Games working on the final score count to see which teams will be heading to Fort wor [Music] I [Music] [Music] [Music] w [Music] [Music] oh o [Music] [Music] oh [Music] [Music] m [Music] welcome back everybody it is time now to Crown seven teams to the CrossFit games let’s go down to the floor to see who has officially punched their tickets all right we’re ready to go we’re going to start with your 2024 West Coast Classic champion in first place with 484 whopping points make some noise for CrossFit in Victory yes in second place with 468 points CrossFit inv victus [Applause] unconquerable in third place 432 two points your top three teams CrossFit complex [Applause] wad in fourth place 420 points make some noise for CrossFit k a Tero a w pack [Applause] in fifth place also with 420 points your final three positions in fifth place einor [Applause] [Music] [Applause] CrossFit in sixth place your final two positions 364 points give it up CrossFit [Applause] [Music] [Applause] Kema your top teams already announced your seventh team heading to the 2024 CrossFit Games with 360 4 Points your final position CrossFit overtake team [Applause] density ladies and gentlemen that is your top seven teams here at the 2024 West Coast Classic CrossFit overtake team density CrossFit Kema einor CrossFit CrossFit kinero the W pack CrossFit complex wad X CrossFit in victus uncomparable and your 2024 West Coast Classic Champions CrossFit in [Applause] victus your seven teams going to the CrossFit Games CrossFit overtake team density ultimately 20 points above that cut line did what they needed to do to get to Texas they did Lauren and it was it was a show all weekend these teams slugged it out specifically fifth through 10th they were all fighting tooth and nail to make it to the CrossFit game shout out to the Rhino CrossFit dogs Rhino CrossFit service dogs and Crossfit Kinesis black who laid it all on the line and did what they tried to do I mean they try to do their best to make it I’ll tell you what Lauren these seven teams though that have taking up these Seven slots to the crossby games the the best training of their life’s about to take place over the next 2 months to get ready they get to get outside they get to get into the pool oh it’s my favorite in that US Army moment of the day looking back at the individuals today it was James spr who earned that title look at his dad go his dad earned it as well got a great support system James is a breath of fesh a when it comes to his personality his positivity and it’s amazing to watch him take charge the way that he has on the competition floor two out of three ain’t bad no it’s not a great way to head into the last day of competition and team density will earn another award which really is going to the CrossFit Games yeah it really is and and and we we followed them clearly very closely because we knew they were at the cut line they knew we knew they had to seize the moment and they did and there’s a lot of pressure involved there you’d be amazed how many teams throughout the years in that situation we’ve watched bow out and remove themselves from contention these guys sees the moment they did their families there to support them doing it for themselves doing it for their Community love to see it teams now are officially done and done can enjoy the rest of their weekend as individuals will close out competition they have half of their events left tomorrow still 300 points on the line to see which nine men and eight women will qualify for the CrossFit games from the West Coast Classic I’m Lauren khil alongside Adrien Conway we’ll see you back tomorrow morning e
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❤✝CHRIST IS RISEN ☦❤
❤💪🧗♂🙏✝GOD GIVES US STRENGTH ☦🙏🏋♂🕊
Please show all of the athletes! Not just 2-3 during rounds
IT'S ALL ABOUT THAT REP MAXXING BRO…ITS ESSENTIAL FOR GROWTH BRO…GOTTA STAY ELEVATIN' BRO….
Mer”T”ens….pronounce the effing T
Is women event 2 heat 1 a documentary about Jamie G? Lol
Someone needs to buy Lauren some T's …. she seems to have lost hers. Talk proper! ColTen MerTens
Hearing her say Mertens name is driving me nuts
James Sprague's random skyrocket in fitness is both amazing and suspicious
Col-en Mer-ens
that dude Nick Andrae is so good
Last week Europe, stands full all the time. This weekend Oceania, stands full all the time. In US hardly one third of stands are filled up. Games should be moved out of USA
Chapters
00:00–04:52 Break
04:52–25:39 Individual Men Event 2 Heat 1
25:39–46:52 Individual Men Event 2 Heat 2
46:52–01:08:05 Individual Men Event 2 Heat 3
01:08:05–01:28:28 Individual Men Event 2 Heat 4
01:28:28–01:38:15 Break
01:38:15–2:00:27 Individual Women Event 2 Heat 1
02:00:27–02:22:08 Individual Women Event 2 Heat 2
02:22:08–02:43:19 Individual Women Event 2 Heat 3
02:43:19–03:07:40 Individual Women Event 2 Heat 4
03:07:40–03:24:02 Break
03:24:02–03:43:32 Team Event 4 Heat 1
03:43:32–04:03:01 Team Event 4 Heat 2
04:03:01–04:25:45 Team Event 4 Heat 3
04:25:45–05:24:01 Break
05:24:01–05:43:56 Individual Men Event 3 Heat 1
05:43:56–06:02:00 Individual Men Event 3 Heat 2
06:02:00–06:22:20 Individual Men Event 3 Heat 3
06:22:00–06:39:08 Individual Men Event 3 Heat 4
06:39:08–06:48:59 Break
06:48:59–07:09:07 Individual Women Event 3 Heat 1
07:09:07–07:28:00 Individual Women Event 3 Heat 2
07:28:00–07:47:58 Individual Women Event 3 Heat 3
07:47:58–08:08:37 Individual Women Event 3 Heat 4
08:08:37–08:19:12 Break
08:19:12–08:38:11 Team Event 5 Heat 1
08:38:11–08:57:56 Team Event 5 Heat 2
08:57:56–09:23:34 Team Event 5 Heat 3
09:23:34–09:30:25 CrossFit Games Qualifying Teams Announcement
there's nobody watching
Some of the gents & ladies in heats 1&2 appear to be some of those videos that were not reviewed during the quarterfinals
Whoah whoah whoah… everyone else had to go back and move their box exactly between the lines costing them time but Justin doesn’t have to?!
The girls need to wear bikinis
I like the fact (not) that on event 3, Sam Dancers' last box jump over wasn't step down and still counted, but two athletes later, it has for them.
Why in event #3 do they not do the last rope climb in the 7th/last round?
I indeed was "all alone out there brother!" at 43:11 . Lesson learned, don't take too much caffeine right before a workout, else you may feel like throwing up starting round 0 haha. Also, can y'all tell me why I was no repped on that next set of squats?
Where's event 1?
@CrossFitGamesTV what happened to Men Event 3 Heat 4? It's not there? The coverage of the Semifinals has been pretty awful so far. Sort it out.
Team density que gran sincronización 👍
Crappy interlaced videos is almost unwatchable
Where did CrossFit originate? Oh yeah the USA! …quit hating on the country that gave the rest of us this.
What happened to mens Event 3 heat 4. Gone missing. Really poor coverage and commentary for Event 1. Give them a screen.
That stadium was empty this weekend.
Why in these events, in America, there is a such small crowd??
What happened to team events 1,2 & 3?? when are the US going to do a better job on their coverage, get some help from Europe and Oceania, last year filmed on an iphone this year just miss a load out