Semifinals Workouts
2025 CrossFit Games
Details
Division
Age Group
Comp Gender
Women
Age
45-49
3 rounds for time of:
30-foot handstand walk (15 feet [4.57 meters] out and back)
30 pull-ups
30 lateral burpees over the dumbbell
30 toes-to-bars
Time cap: 20 minutes
Handstand walks must be completed in 15-foot sections.
Workout 3 brought to you by
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
QUICK START
- Start standing with your back to the handstand-walk start line.
- 65-69, 70+ athletes start standing, off the box.
- At “go,” turn around, kick up behind the line, and complete a 30-foot (9.14-meter) handstand walk.
- 14-15, 16-17, 35-39, 40-44, 45-49, 50-54: the handstand walks must be completed in unbroken 15-foot sections.
- 55-59, 60-64: the handstand walks may be broken into 5-foot sections. Each 15 feet counts as 1 rep.
- 65-69, 70+ divisions only: complete 10 cycles of plate-walking. These must be completed in 2 unbroken sets of 5 cycles.
- Then, move to the pull-up bar and complete 30 pull-ups, facing the camera.
- Then, complete 30 burpees over a dumbbell.
- Move back to the pull-up bar and complete 30 toes-to-bars, facing the camera.
- Continue in this order until you have completed 3 rounds.
- Your score will be the total time to complete the work.
NOTES
- Each 15-foot handstand walk length (65-69, 70+: 5 plate-walk cycles) counts as 1 rep. If time-capped during the handstand walk, there is no partial credit awarded.
- If time-capped, your score will be the total number of reps completed.
- A tiebreak time is taken after each set of 30 toes-to-bars (see Tiebreak section below for more information).
- If the workout is completed before the time cap, there is no tiebreaker.
- For safety:
- The dumbbell must be placed at least 5 feet (1.5 meters) from the pull-up bar (65-69, 70+ only: and 5 feet from the plate-walk setup).
- Athletes must wear shoes at all times during the workout.
TIEBREAK
Record the time after each set of 30 toes-to-bars. The last completed set of toes-to-bars will be your tiebreak time. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
EQUIPMENT
- Pull-up bar
- Dumbbell
- ALL men/boys are required to use a 50-lb (22.5-kg) dumbbell
- ALL women/girls are required to use a 35-lb (15-kg) dumbbell
- If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- 65-69, 70+ divisions ONLY:
- 20-inch high (50-centimeter) box. The maximum dimensions of the top of the box are 30-inch x 24-inch (76 centimeters x 61 centimeters).
- 25-lb (10-kg) competition bumper plates (or plates that measure a minimum 1.25 inches [3.175 centimeters] thick with an 18-inch [45-centimeter] diameter)
- Tape MUST be used to mark handstand-walk lines and indicate 5-foot spacing is maintained between equipment.
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES
Penalties may be deducted from the athlete’s total score if CrossFit HQ conducts a review of your video. CrossFit will review videos that receive significant public downvotes.
- The following penalties will be added to the athlete’s finishing time:
- False start = 5-second penalty
- 65-69, 70+ divisions: starting on the box
- All other divisions: turning to start the handstand walk before “go”
- Handstand walk/plate-walk on box (65+ divisions ONLY) = 10-second penalty
- Pull-up no-rep (to include facing away from the camera) = 2-second penalty
- Toes-to-bar no-rep (to include facing away from the camera) = 2-second penalty
- Burpee no-rep = 4-second penalty
- False start = 5-second penalty
- If an athlete advances before completing the specified number of reps, their score will stop at the last correctly completed rep.
- e.g., the athlete is required to do 10 reps but moves on at rep 7. The athlete’s score will be 7, regardless of the total number of repetitions completed after moving forward incorrectly.
See APPENDIX D in the 2025 CrossFit Games Rulebook for video review penalty information.
- Start standing with your back to the handstand-walk start line.
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1 of 20This floor plan is one option based on the REQUIRED distances. Any floor plan that allows for the required distances and full video-capture of each movement may be used.
2 of 20The Handstand Walk: Athletes start with hands clearly behind the line. All divisions performing handstand walks must travel 15 feet (4.57 meters) in each direction before returning. No shorter or longer distances are permitted.
3 of 20The Handstand Walk: The required segment must be completed unbroken. Teenagers 14-17 and Masters 35-54 must complete 15 feet unbroken. Masters 55-64 may divide the 15 feet into 5-foot sections and may come down after completing each 5-foot section. The repetition will only count after the full 15 feet is completed. Athletes MUST handstand walk forward.
4 of 20The rep is credited when both hands touch the ground clearly over the 15-foot line. NOTE: Athletes may start on either side of the handstand walk course at the start of each round.
5 of 20Common no-reps for the handstand walk include but are not limited: Kicking up with your hands or fingers on the start line and coming down with your hands or fingers on the finish line (instead of past it). Note: If an athlete receives a no-rep at any time they must repeat the entire section (Teenagers 14-17, Masters 35-54: repeat the 15-foot section. Masters 55-64: repeat the last 5-foot section).
6 of 20Plate-Walk on Box Set-up (65-70+ Divisions Only): 1. Before starting, place a 30-inch long strip of tape on the ground (the tape must be a maximum of 2 inches wide).
7 of 202. Then place a 20-inch box 12 inches from the tape. The edge of the box must be parallel to the tape line. The maximum dimensions of the top of the box are 30-inch x 24-inch (76 centimeters x 61 centimeters). The box may be oriented in either direction as long as the edge is parallel to the tape line.
8 of 203. Then, place two 25-lb (10-kg) competition bumper plates (or plates that measure a minimum 1.25 inches [3.175 centimeters] thick with an 18-inch [45-centimeter] diameter) on the tape line. As long as the plates are touching the tape line, any width or distance from the box is acceptable.
9 of 20Plate-Walk on Box Requirements (65-70+ Divisions Only): 1. Start with both hands on the tape line (fingers or palms OK).
10 of 202. With only the feet in contact with the box, touch one hand to the top of each plate. With both hands on a plate, walk both hands back to the tape line. The fingers may extend beyond, or over, the plates.
11 of 203. The cycle is credited when both hands are back on the tape line. Five cycles must be completed without coming down (unbroken), which will count as 1 rep on the scorecard.The athlete must complete 10 cycles (2 reps on the scorecard) before moving to the pull-ups.
12 of 20NOTES: To mimic the handstand walk, athletes will complete 10 cycles. 1 cycle = stepping each hand to a plate and back down to the floor. Athletes must complete 5 cycles without coming down or receiving a no-rep (unbroken) which will count as 1 rep on the scorecard.
13 of 20Common no-reps for the plate-walk on box include but are not limited to: Setting up the box with one or both plates not touching the line. Both hands are not clearly on top of a plate before returning to the ground. Touching any part of the body (other than the feet) on the top of the box. Coming down off of the box before completing 5 cycles. NOTE: If an athlete receives a no-rep at any time, they must complete the entire 5-cycle repetition again.
14 of 20The Pull-Up: Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chin clearly breaks the horizontal plane of the bar. NOTES: Any style of pull-up is permitted as long as the criteria above are met. Athletes MUST face the camera when performing pull-ups.
15 of 20Common no-reps for the pull-up include but are not limited: Starting a rep without full extension of the arms. Not breaking the horizontal plane of the pull-up bar with the chin. Facing away from the camera.
16 of 20Lateral Burpee Over the Dumbbell: Start on one side of the dumbbell. The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.
17 of 20Jump over the dumbbell (both feet must be off the ground). Some portion of both feet must clearly pass over the dumbbell (not around it). A two-foot take-off or landing is NOT required. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over.
18 of 20Common no-reps for the lateral burpee over the dumbbell include but are not limited to: Chest and/or thighs not touching the ground. Stepping over the dumbbell. Jumping or passing in front of or behind the dumbbell instead of over it. Making contact with the dumbbell (tripping) as you jump over. Any reps completed with the dumbbell within 5 feet of the pull-up bar. Note: If a no-rep is given for any reason, the entire burpee must be repeated and may be started on either side.
19 of 20Toes-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. NOTE: Athletes MUST face the camera when performing toes-to-bars.
20 of 20Common 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. Facing away from the camera.