Semifinals Workouts
2025 CrossFit Games
For time:
800-meter run
100 pull-ups (one athlete working at a time)
800-meter run
100 chest-to-bar pull-ups (one athlete working at a time)
800-meter run
100 muscle-ups (one athlete working at a time)
Time cap: 25 minutes
Workout 4 brought to you by
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
QUICK START
- During the pull-ups, chest-to-bar pull-ups, and muscle-ups:
- The team may not begin accumulating reps until all athletes have crossed the start/finish line of the run.
- The working athlete may switch at any time.
- There is no designated working order and the athlete order may change at any time during the workout.
- Only one pull-up bar and one set of rings may be used by the team.
- Teammates may help each other to the bar or rings.
- There is no minimum work requirement for any member of the team on any movement.
- Athletes start standing behind the run start/finish line.
- At “go,” the team will run 800 meters.
- When all teammates have crossed the finish line of the run, the team can begin accumulating 100 pull-ups.
- Then, the team completes a second 800-meter run.
- When all teammates have crossed the finish line of the run, the team can begin accumulating 100 chest-to-bar pull-ups.
- Then, the team completes a final 800-meter run.
- When all teammates have crossed the finish line of the run, the team can begin accumulating 100 muscle-ups.
- Time stops at the completion of the final muscle-up.
- The team’s score is the total time taken to complete the workout.
NOTES
- There is no designated rest area for the non-working athletes during the pull-ups, chest-to-bar pull-ups, or muscle-ups.
- Each teammate’s 800-meter run will count as 1 rep (4 reps total per run).
- If time-capped during the run, credit is only awarded for the teammates who complete their 800-meter run.
TIEBREAK
- Record the time after each 800-meter team run is complete (final runner returns over the start/finish line). The last completed 800-meter run 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.
EQUIPMENT
- One judge
- Tape, cones, or other objects to mark the 800-meter run
- NOTE: Teams hoping to qualify for the CrossFit Games MUST have video evidence of their run course available on request. Failure to provide video on request may result in disqualification.
- Evidence must be:
- photos and/or screenshots of a GPS tracking device that shows the run course. It must include distances in feet or meters AND
- an uncut video of the course being measured. Must show distance at the beginning and end of the run course.
- The photos and videos do not need to be submitted at the time of score submission but CrossFit may request proof as needed.
- Evidence must be:
- NOTE: Teams hoping to qualify for the CrossFit Games MUST have video evidence of their run course available on request. Failure to provide video on request may result in disqualification.
- Pull-up bar
- Rings
- 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 the pull-ups, chest-to-bar pull-ups, and muscle-ups:
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1 of 11Refer to the Workout 4 scorecard for details on the run set-up and movement standards.
2 of 11Pull-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.
3 of 11Teams cannot begin pull-ups until ALL athletes have completed the 800-meter run. Teams may use only one pull-up bar. Teammates may assist each other to the pull-up bar at any point, or a box or riser can be used. Only one athlete may work at a time. Athletes may switch at any time.
4 of 11Teams cannot begin until ALL athletes have completed the 800-meter run. Teams may use only one pull-up bar. Teammates may assist each other to the pull-up bar at any point, or a box or riser can be used. Only one athlete may work at a time. Athletes may switch at any time. There is no minimum work requirement for any athlete. There is no designated athlete order and the order may change at any time. ALL teammates must remain behind the start line of the run until 100 reps have been completed.
5 of 11Common no-reps for the chest-to-bar pull-up include but are not limited to: Starting a rep without full extension of the arms. Making contact with the bar above the collar bone (neck or throat). Missing contact with the pull-up bar. Note: Any rep completed before the final member of the team has crossed the start/finish line of the run will NOT count.
6 of 11There is no minimum work requirement for any athlete. There is no designated athlete order and the order may change at any time. ALL teammates must remain behind the start line of the run until 100 reps have been completed.
7 of 11Ring Muscle-Up: 1. Begin each rep hanging with arms fully extended and feet off the ground. 2. Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted. 3. The rep is credited when: Elbows are fully locked out. Shoulders are directly above, or slightly in front of, the hands.
8 of 11Teams cannot begin until ALL athletes have completed the 800-meter run. Teams may use only one set of rings. Teammates may assist each other to the rings at any point, or a box or riser can be used. Only one athlete may work at a time. Athletes may switch at any time. There is no designated athlete order and the order may change at any time. There is no minimum work requirement for any athlete.
9 of 11Common no-reps for the pull-up include but are not limited to: Starting a rep without full extension of the arms. Not breaking the horizontal plane of the pull-up bar with the chin. Note: Any rep that is completed before all teammates have crossed the start/finish line of the run will NOT count.
10 of 11Common no-reps for the ring muscle-up include but are not limited to: Starting the rep with flexed (bent) arms. Any part of the foot rising above the bottom of the rings during the kip. Not reaching full extension of the elbows. Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings). Note: Any rep completed before the final member of the team has crossed the start/finish line of the run will NOT count.
11 of 11Chest-to-Bar 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 chest clearly contacts the bar at or below the collarboneU