Semifinals Workouts
2025 CrossFit Games
For time, in M/F pairs, each pair completes:
100 wall-ball shots
100 toes-to-bars
100-calorie row
100 toes-to-bars
100 wall-ball shots
♀ 14-lb (6-kg) medicine ball, 10-foot (3.04-meter) target
♂ 20-lb (9-kg) medicine ball, 10-foot (3.04-meter) target
Time cap: 25 minutes
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WORKOUT DETAILS
QUICK START
- During each movement:
- The team will work in male/female pairs.
- One athlete of each pair works at a time.
- Pairs may switch the working athlete at any time.
- There is no minimum number of reps required.
- There is no synchro requirement for any movement.
- If a pair finishes ahead of the other, they CANNOT begin the next movement until both pairs are finished (pairs may stage at the next movement but cannot begin reps).
- All athletes start touching the rowers.
- At “go,” each male/female pair will move to the medicine balls and complete 100 wall-ball shots.
- Then, move to the bars and complete 100 toes-to-bars.
- Then, move to their rowers and complete 100 calories.
- Then, move back to the bars and complete 100 toes-to-bars.
- Finally, move back to the medicine balls and complete 100 wall-ball shots.
- Time will stop when the both pairs have completed their final wall-ball shot.
- The team’s score is the total time taken to complete the workout.
NOTES
- Once teams have established their pairs for the workout, the pairs must remain the same until the workout is complete.
- For safety, the rower must be placed at least 5 feet (1.5 meters) away from the toes-to-bar and wall-ball stations.
TIEBREAK
- Record the time after both pairs complete each set of toes-to-bars. The last completed set of toes-to-bars will be your tiebreak time. In the event of a tie, the team with the faster tiebreak time will be ranked higher.
- If the workout is completed before the time cap, there is no tiebreaker.
SYNCHRO REQUIREMENTS
- None
EQUIPMENT
- Two 20-lb medicine balls, two 14-lb medicine balls
- Two 10-foot wall-ball targets
- Two pull-up bars
- Two Rogue Echo or Concept2 rowers
- Two judges:
- Judge 1: Male/female pair 1, all movements
- Judge 2: Male/female pair 2, all movements
- Tape to indicate the pull-ups bars and wall-ball stations are placed 5 feet from the rowers.
- 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.
- During each movement:
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1 of 8Wall-Ball Shot: Each rep starts with the ball in the support position in front of the body. A squat clean is allowed, but not required, to start a set. Squat until the crease of the hip is clearly below the knees (below parallel). The rep is credited when the center of the ball hits the target clearly ABOVE the 10-foot height.
2 of 8Notes for the Wall-Ball Shot: Pairs may switch the working athlete at any time. There is no minimum work requirement from either athlete. Each pair MUST share a target/station (two targets/stations maximum for the team, one for each pair). All athletes MUST use a 10-foot target. Resting athletes may hold the ball at the rack position while their partner works. The final set of wall-ball shots cannot start until both pairs have finished their second set of toes-to-bars.
3 of 8Common no-reps for the wall-ball shot include but are not limited to: Squatting at or above parallel. The ball hitting low on the target. The ball not making contact with the wall/target. Allowing the ball to drop from the target and catching it on the bounce/rebound. Note: On the final set of wall-ball shots, any reps completed before both pairs have completed their toes-to-bars will NOT count.
4 of 8Toes-to-Bar: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the vertical plane of the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. Feet must make contact between the hands.
5 of 8Notes on the Toes-to-Bar: Pairs may switch the working athlete at any time. There is no minimum work requirement from either athlete. Each pair MUST share a pull-up bar (two bars maximum for the team, one for each pair). Teammates can help each other to the bar OR use a box or riser. Athletes cannot start the toes-to-bars until both pairs have completed their wall-ball shots (or both pairs have completed their row calories before the second set of toes-to-bars).
6 of 8Common no-reps for the toes-to-bar include but are not limited to: Only one foot contacting the pull-up bar or both feet not contacting at the same time. Not contacting the pull-up bar with the feet. Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep. Contacting the pull-up bar outside the hands. Note: Any repetition completed before both pairs finish the wall-ball shots will NOT count.
7 of 8Row: You must use a Rogue Echo rower or Concept2 rower. The monitor on the rower must be set to CALORIES. The final athlete must remain seated until 100 calories are completed. The resting athlete may adjust the damper and/or footstraps for the working athlete. Athletes may move to the rower at any time BUT their hands must remain off of the paddle, and they may not begin rowing until both pairs have completed their 100 toes-to-bars.
8 of 8Common no-reps for the row include but are not limited to: Leaving the rower before the pair completes 100 calories. Note: Any calories rowed before both pairs have completed their toes-to-bars will NOT count.