Closeout
Once again, congrats to all competing athletes! We saw some amazing feats of fitness, multiple PRs, and some grit that is rare in this world. Walking away proud knowing you gave your best effort is an unbeatable feeling, well done to all.
Special shout-out to 1:1 Athlete Sean Patrick who is going back to the CrossFit Games for his third tour where we hope to add some hardware to his collection (1st in 2022, 2nd in 2023).
Welcome to Semifinals
Congrats to all our Dark Place Athletes who made it to semifinals. You possess fitness that is truly elite. Enjoy this week’s tests and remember how much of a gift it is to be able to move fast and lift heavy like no one else on earth.
This is a living document that will be updated as new information comes our way, so check back as often as you’d like for the latest. Past this paragraph, things will be organized from newest to oldest.
See you on the leaderboard,
Chris
…
3.31.25 6:04PM
Schedule & Strategy
Below is the ideal schedule in a vacuum, but of course, there are tough judging requirements and personal lives to consider so defer to your affiliate and their outline as needed
Thursday PM
#5
For Time:
30 Snatches
Time cap: 10 minutes
Athletes who can move this load easily will want to capture a top score here. Know your capabilities, step on the gas from rep 1 and balance on the razor’s edge of just enough rest needed to hit the next rep. Any missed reps means an automatic repeat Sunday as every second saved is crucial on the leaderboard
Athletes who can move this load but do not expect to finish under the cap can largely follow the same advice as above, sticking to the pace you know you’re capable of throughout. This will be a mental grind more than a physical one to stick to your work/rest plan for ten entire minutes
Athletes who are challenged with this load should consider the bigger picture. If you’re more than 10# above your 1RM, one snatch high pull and done is your best bet. Save your energy to crush the remaining 4 tests. If you’re on/around 10# of your 1RM, use the power of your affiliate community and see what you’re capable of during game time. Beautiful things can happen when urgency and community collide during competition.
#4
150ft Dumbbell Overhead Walking Lunge
50 Alternating Dumbbell Snatches
50 Box Jump Overs
Time cap: 7 minutes
Dark Place trained athletes are positioned well to perform on this test at an all-out pace from 3-2-1 go
Athletes with exceptional overhead strength and stamina should switch every 4-5 lengths on the OHL
Athletes who need to manage their overhead should switch the OHL every 15ft section
Athletes with exceptional snatch/hinging stamina should expect to go unbroken on this effort, breathing at the top of every arm switch which we recommend doing overhead
Athletes who see 50 DBS and know they must break should look to do so once / no more than twice (30/20 or 20/15/15) with very limited rest between sets (2-3 breaths max)
On the BJO, regardless of capability, should think about the final 50 reps in 3 stages:
1-15 recovery pace
16-30 ramping up pace
31-50 burn it down
Athletes who are more proficient will use a faster recovery and ramping pace, of course, but the same 3-tier strategy remains
Friday AM
#1
AMRAP 10
1 Clean
1 Bar Muscle-Up
*Add 1 rep to each movement after each round
This test is high power output for an extended period of time and is our sleeper pick for one of the more spicy tests
Overall, Athletes who are moving more than they are resting will score well over athletes taking big sets followed by big rest
Athletes proficient with both movements may face a big mental challenge more than physical. Spend time planning a work/rest schedule and have your coach/friend hold you to it to prevent blowing up early. A steady pace as volume collects is one that will produce your best results.
Athletes who struggle with 1 of the 2 movements will need to pace their strength a bit more than usual to provide a big fresher body and lungs to tackle their more difficult movement. Smaller sets with planned rest will win out here.
Some math for pacing
8Rds + 16 Reps
6sec/rep avg with 4sec transitions
3sec cleans and 9sec bar muscle-ups
7Rds + 15 Reps
7.5sec/rep avg with 4sec transitions
5sec cleans and 10sec bar muscle-ups
Look back at 25.2 for your BMU pacing & 25.3 for clean pacing, both of which should be close markers for what to expect in this test
Friday PM
#2
60/75cal Row
21 Shoulder to Overhead (weight 1)
60/75cal Row
15 Shoulder to Overhead (weight 2)
60/75cal Row
9 Shoulder to Overhead (weight 3)
Time Cap: 20 Minutes
This test is based on your ability to move the final weight
Athletes who can move the final weight easily will need to push hard from 3-2-1 go, treating this like a classic threshold test, spinning up to just under redline and holding it for the duration. One quick break each on the 21/15 bars to catch your breath is fine. You are expected to go unbroken on the final 9. Empty the tank and make yourself proud
Athletes who can move the final weight but will need multiple sets to finish should be prepared for a two part test mentality. Part 1 is the first two rows and first two barbells - treat this like a classic threshold test, moving at just under redline throughout. 1 break on each barbell is OK. Part 2 is the final row and final barbell. The last row is a pyramid where you spin up and accelerate until you reach the top (20-25 cals remaining) at which point you will dial back your pace to recover and prepare yourself for the final bar. On the final bar, we’re looking for smooth sets that ride the edge of your capability. At this point, its likely 50-60% of what you’re capable of fresh (e.g. 6 reps fresh is probably 3, maybe 4 in your fatigued state at best). We want clean movement, avoiding costly no-reps to nail our best possible score.
Athletes who are unable/unlikely to move the final weight need to consider the scorecard and accelerate through this test with the goal of hitting the final tiebreak time as quickly as possible at the end of the last row.
Saturday PM
#3
3 Rounds for Time:
30ft Handstand Walk (2x15)
30 Pull-Ups
30 Lateral Burpees over Dumbbell
30 Toes to Bar
Time Cap: 20 Minutes
All Athletes will need a pacing schedule regardless of capability as this test will compound fatigue across similar muscle groups as it progresses
Athletes proficient in all listed movements should consider the overall idea of pacing the first at RPE-7, grinding the second at RPE-8, and progressively emptying the tank on your final RPE-9 into 10
Most Athletes will fall into the category of having some movements they find proficient and others that are a bit challenging. Plan your reps/sets/rest schedule in ways that pushes the pace on wheelhouses while putting some additional rest time in prior to your weakness movement. e.g. HSWs are a challenge but excellent pulling - slow and steady on the HSW itself, push the pull-ups, standard target pace on burpees, and consider pushing the first 15 T2B, then backing off significantly on the final 15 to allow for a smoother HSW experience.
Athletes who will find the HSW standard a challenge should focus on getting as many reps as possible and plan a smooth/steady pace on the other movements (RPE-6 or 7).
Sunday PM
Retest
Athletes who feel they left something in the tank on a particular workout should absolutely re-test.
Re-testing is a great tool to update plans and try to improve as an athlete
If you are Games bound or on the bubble (or aspire to be one day), this is non-negotiable (for scoring and for your mental fortitude)
For most athletes, retesting a wheelhouse likely provides the best return on effort if you missed a rep or feel you had more to give.
For others, it might be a damage-control test you feel you could improve on slightly
Middle-of-the-road tests are the last for re-test consideration and should be considered done-and-done
Need help?
If you need a little more hands-on coaching or assistance, give us a shout at enter@thedarkplace.co and we’ll be happy to jump in.