Semifinals Workouts
2025 CrossFit Games
For time:
75 synchro dumbbell cleans
50 box jump-overs (MM/FF pairs)
75 synchro dumbbell shoulder-to-overheads
50 box jump-overs (MM/FF pairs)
75 synchro dumbbell thrusters
♀ 35-lb (15-kg) dumbbells, 20-inch box
♂ 50-lb (22.5-kg) dumbbells, 24-inch box
Time cap: 20 minutes
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WORKOUT DETAILS
QUICK START
- Each teammate starts touching one of the boxes.
- At “go,” athletes will move to the dumbbells and complete 75 synchronized dumbbell cleans. During each dumbbell movement:
- Three athletes will work at a time in sync.
- Teams can rotate working athletes at any time and in any order.
- There is no minimum number of reps required by any member of the team.
- Then, in male and female pairs, move to the boxes and complete 50 box jump-overs.
- One athlete per pair works at a time.
- Partners must alternate after each rep.
- Pairs do NOT need to be synchronized.
- Then, complete 75 synchronized dumbbell shoulder-to-overheads.
- Then, in male and female pairs, move to the boxes and complete 50 box jump-overs.
- Then, complete 75 synchronized dumbbell thrusters.
- Time will stop after the 75th synchronized dumbbell thruster.
NOTES
- The dumbbells MUST be placed at least 5 feet away (1.5 meters) from the boxes for safety.
TIEBREAK
- Record the time after each set of box jump-overs (when both pairs have completed their 50th rep). This is your tiebreak time. If the team does not finish the workout, they will enter their tiebreak time during score submission.
- Teams that finish the workout will not enter a tiebreak time.
SYNCHRO REQUIREMENTS
- Dumbbell cleans: Three athletes sync in the front-rack position.
- Dumbbell shoulder-to-overheads: Three athletes sync in the overhead position.
- Dumbbell thrusters: Three athletes sync in the overhead position.
EQUIPMENT
- Four 50-lb dumbbells, four 35-lb dumbbells
- One 24-inch box and one 20-inch box (minimum dimensions of the top of the box should be at least 15 inches x 15 inches [38 centimeters x 38 centimeters])
- Two judges:
- Judge 1: Synchro dumbbell movements, Pair 1 box jump-overs
- Judge 2: Pair 2 box jump-overs
- Tape to indicate the dumbbells are placed 5 feet from the boxes.
- There is no specified floor plan for the workout as long as all distance requirements are met.
- For an example set-up, refer to the supplemental workout video.
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details and video submission standards.
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1 of 14The Synchro Dumbbell Clean: Each rep starts with one head of each athlete’s dumbbells on the ground. Power, squat, and split cleans are permitted. Hang cleans are NOT permitted.
2 of 14The rep is credited when the three working athletes’ hips and knees reach full extension and the feet are in line, the dumbbells are at the front-rack position, in contact with the shoulder, and the elbows are clearly in front of the hands when viewed from profile. If one athlete reaches the front-rack position ahead of the others, they may wait in position for their teammates.
3 of 14Common no-reps for the synchro dumbbell clean include but are not limited to: Elbows behind the hands in the rack position, not touching the head of the dumbbell to the ground, and lowering the dumbbells before all three teammates have reached the finish position. In the event of a no-rep for any athlete for any reason, the team must complete another rep together. The team may switch working athletes after a no-rep before beginning the next rep.
4 of 14The Box Jump-Over: Each rep starts with both feet on the ground on the side of the box. The Box Jump-Over: A two-foot takeoff is required. Only the feet may touch the box and the hands may not be used to push into the legs. A two-foot landing is NOT required. The athlete may face any direction during the box jump-over. Both feet MUST make contact with the top of the box. Athletes MUST step down from the box.
5 of 14The rep is credited when both feet touch the ground on the opposite side. Each time an athlete reaches the opposite side, it will count as 1 rep. Each pair must complete 50 reps total, alternating (25 reps each). Athletes MUST alternate after each rep. Pairs do NOT need to remain in sync with one another. If one pair finishes ahead of the other, they may move to the dumbbells and wait for their teammates.
6 of 14Common no-reps for the box jump-overs include but are not limited to: Stepping onto the box, making contact with anything other than your feet, using your hands to push into your legs, and jumping down from the box. If an athlete receives a no-rep, they MUST complete a good rep before their partner may complete their next rep.
7 of 14Synchro Shoulder-to-Overhead: Each repetition begins with the dumbbells at the shoulders. When bringing the dumbbells to the shoulders for the first rep, full extension of the hips and knees during the clean is NOT required before beginning the overhead lift. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.
8 of 14The rep is credited when three athletes are in the overhead position together with the arms, hips, and legs extended and the center of both of the dumbbells are over or slightly behind the center of each athlete’s body, with the feet in line. If one athlete reaches lockout ahead of the others, they may hold the dumbbell overhead and wait for their partners.
9 of 14The dumbbells may not rest on a box or other elevated platform — they must rest on the ground. When switching working athletes, the remaining teammates MAY keep the dumbbells at the shoulders.
10 of 14Common no-reps for the synchro shoulder-to-overhead include but are not limited to: Any member of the team missing hip, knee, or arm extension, any member of the team finishing with the dumbbells in front of the body, and lowering the dumbbells before all three teammates have reached the finish position. In the event of a no-rep for any athlete for any reason, the team must complete another rep together. The team may switch working athletes after a no-rep before beginning the next rep.
11 of 14Synchro Dumbbell Thruster: The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A squat clean into the thruster is allowed, but not required, when the dumbbells are taken from the floor. There is NO synchro requirement at the bottom position.
12 of 14The rep is credited when all three athletes’ hips, knees, and arms are fully extended and the dumbbells are directly over, or slightly behind, the middle of their bodies. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. If one athlete reaches lockout ahead of the others, they may hold the dumbbells overhead and wait for their teammates. When switching working athletes, the remaining teammates MAY keep the dumbbells at the shoulders.
13 of 14Common no-reps for the synchro dumbbell thruster include but are not limited: Any member of the team not squatting below parallel. Any member of the team missing hip, knee, or arm extension at lockout. Any member of the team finishing with the dumbbells in front of the body. Lowering the dumbbells before all three teammates reach the finish position.
14 of 14In the event of a no-rep for any athlete for any reason, the team MUST complete another rep together. The team may switch working athletes after a no-rep before beginning the next rep.