Semifinals Workouts

2023 CrossFit Games

Workout 1

TEST 1A: (100 points) 

For time: 

1,000-m row 
100 double-unders 
20 shuttle runs 
750-m row 
75 double-unders 
15 shuttle runs 
500-m row 
50 double-unders 
10 shuttle runs 
250-m row 
25 double-unders 
5 shuttle runs 

Time cap: 25 minutes 


TEST 1B: (50 points) 

Immediately following Test 1A, complete as many snatches as possible in 3 minutes. 

♀155 lb 
♂225 lb 

Teenagers 14-15, Masters 60+

85 lb
135 lb

Masters 35-44

155 lb
225 lb

Teenagers 16-17, Masters 45-54

125 lb
185 lb

Masters 55-59

105 lb
155 lb

Time cap: 3 minutes

Download the workout description and scorecard for your division:

  • Notes

    Prior to starting, set up the floor plan as shown. 

    Start seated on the rower with your hands off of the handle. After the call of “3, 2, 1 … go,” begin rowing. After 1,000 m have elapsed, complete 100 double-unders, then 20 shuttle runs. Return to the rower and complete a 750-m row, 75 double-unders, and 15 shuttle runs. Then, complete a 500-m row, 50 double-unders, and 10 shuttle runs. Finally, complete a 250-m row, 25 double-unders, and 5 shuttle runs. Time stops when you cross the line from the final shuttle run. Your score for Test 1A is the total time taken to complete the test. 

    Test 1B begins as soon as Test 1A is complete or the time cap is reached. You will have 3 minutes to complete as many snatches as possible. Your score is the total number of repetitions completed within the time cap. Test 1B is worth a maximum of 50 points. 

    You must submit a score higher than 0 for Test 1A to be able to submit a score for Test 1B. 

    When both tests are complete, walk to the camera and state the password.



    There is no tiebreak for Test 1A. 

    In the event of a tie on reps completed on Test 1B, the athlete’s Test 1A score will be used to break the tie.


    • Tape to mark the floor. 
    • Concept2 rower. 
    • Jump rope. 
    • Barbell + collars. 
    • Bumper plates. 

    Be sure the athlete has adequate space to safely complete all movements. Clear the area of all extra equipment, people, or other obstructions. 

    Any athlete who in any way alters the equipment or movements described in this document or shown in the test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test. 

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 38 kg (85 lb), 47 kg (105 lb), 56 kg (125 lb), 61 kg (135 lb), 70 kg (155 lb), 83 kg (185 lb), and 102 kg (225 lb). 

    Video Submission Standards

    • ALL competitors must video each test at this stage of competition. 
    • Video must show the competition area measurements so the distances and weights can be seen clearly. 
    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements. 
    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground. 
    • Videos must be uncut and unedited to accurately display the performance. 
    • A clock or timer must be visible throughout the test. 
    • Videos shot with a fisheye lens or similar lens may be rejected. 
    • Do NOT use a countdown timer. 
    • Ensure the judge does not obstruct the view of the athlete. 
    • After the test is complete, STATE THE PASSWORD before turning off or moving the camera. 


    Video Review Penalties 


    • Missing or skipping any repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep. 
    • A significant number of no reps will result in a Major Penalty. 
    • If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time. 
    • If a penalty results in a time greater than the time cap, the athlete’s score will be adjusted to less than the total number of possible reps at a rate of -1 rep for every 5 seconds over the cap. 
    • Row: 
    • False-start penalty: 5 seconds. 
    • Missed/skipped meters: 2-repetition penalty for every 10 meters per instance. 
    • If the meters rowed are not clearly displayed after each row, the athlete may receive a 15-second penalty per occurrence. 
    • Shuttle Run: 
    • If an athlete starts or finishes with any part of the foot on the line, a 5-second penalty will be assessed per occurrence. 
    • Any shuttle run that is not completed will result in a time penalty based on average cycle time as stated above. 


    Video Review Zero-Score Violations

    The following may result in an immediate zero score: 

    • A setup that does not allow for a clear view of the C2 monitor. 
    • Incorrect barbell loading. 
    • Not visually confirming floor measurements on camera. 
    • Altering the rep scheme or order of movements. 
    • Incorrect measurements of any part of the setup. 
    • Failure to use a registered judge. 
    • Failure to state the correct password.