Semifinals Workouts
2025 CrossFit Games
Details
Division
Age Group
Comp Gender
Women
Age
35-39
For time:
150-foot (45.7 meters) dumbbell overhead walking lunge
50 alternating dumbbell snatches
50 box jump-overs
Time cap: 7 minutes
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
Workout 4 brought to you by
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
QUICK START
- Start with your back to the dumbbell.
- The dumbbell must be at least 5 feet (1.5 meters) away from the box.
- At “go,” turn around, pick up the dumbbell, and complete 150 feet of dumbbell overhead walking lunges.
- Each 15-foot (4.57-meter) section counts as 1 rep.
- You must complete 10, 15-foot sections.
- Then, complete 50 alternating dumbbell snatches.
- You must face the camera during the dumbbell snatches.
- Then, complete 50 box jump-overs.
- Your score will be the total time taken to complete the work.
NOTES
- For safety, the following setup must be followed:
- The dumbbell must remain at least 5 feet from the box.
- Athletes must wear shoes at all times during the workout.
- If time-capped, your score will be the total number of reps completed.
- A tiebreak time is taken after the set of snatches (see Tiebreak section below for more information).
- If the workout is completed before the time cap, there is no tiebreaker.
TIEBREAK
Record the time after you complete the set of 50 alternating dumbbell snatches. This will be your tiebreak time if you do not complete the workout. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.
EQUIPMENT
- 1 dumbbell
- Athletes may NOT use multiple dumbbells
- Tape MUST be used to indicate 15 feet for the overhead walking lunges and 5-foot spacing is maintained between all equipment.
- Box of appropriate height for each athlete’s division.
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 penalty, turning to face the dumbbell before “go” = 5-second penalty
- Dumbbell overhead walking lunge no-rep = 15-second penalty
- Alternating dumbbell snatch no-rep (to include facing away from the camera) = 2-second penalty
- Box jump-over no-rep = 4-second penalty
- Receiving any assistance with equipment = 5-second penalty per instance
- 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 with your back to the dumbbell.
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1 of 12This 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 12Dumbbell Overhead Walking Lunge: Each rep begins with the dumbbell in the overhead position, the feet together, and the hips and legs extended behind the line. The dumbbell must remain overhead. A full grip around the handle of the dumbbell must be maintained. Resting the head of the dumbbell in the hand is NOT allowed. Each 15-foot section must be completed with ONE arm. Switching arms in the middle of a section WILL NOT count.
3 of 12The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. There is NO requirement to alternate feet after each step.
4 of 12The rep is credited when: The dumbbell is overhead, the hips and knees are fully extended, and both feet are in line and touching the ground clearly past the 15-foot mark. The athlete MUST remain on camera during all lunges. Athletes may put the dumbbell down after a 15-foot section is completed. The entire 15-foot section must be completed unbroken.
5 of 12Common no-reps for the dumbbell overhead walking lunge include but are not limited to: Lowering the dumbbell before full extension of the knees and hips. The dumbbell touching any part of the body other than the hands. Not touching the knee to the ground. Switching arms in the middle of a 15-foot section. Note: If the athlete receives a no-rep at any time, the entire 15-foot section must be repeated.
6 of 12Alternating Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required.
7 of 12The rep is credited when: Knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with or behind the body when viewed from the side. Athletes MUST alternate hands after each successful rep. Athletes must face the camera. The dumbbell must remain at least 5 feet away from the box.
8 of 12Common no-reps for the alternating dumbbell snatch include but are not limited to: Placing the non-working hand/arm on the thigh or anywhere on the body. Touching only one head of the dumbbell to the ground or not touching the ground at all. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips. Finishing with the dumbbell in front of the body. Stepping on or over the line 5 feet from the box. Facing away from the camera.
9 of 12Box Jump-Over: Each rep starts with both feet on the ground on the side of the box. The rep is credited when both feet touch the ground on the opposite side.
10 of 12For 14-17, 35-54 divisions only: A two-foot takeoff is required. For 55+ divisions: Athletes may step OR jump up to the box. A two-foot takeoff is NOT required. For all: A two-foot landing is NOT required. The athlete may face any direction during the box jump-over. The athlete may jump over the box entirely. If so, they must pass over the box and not around it. Athletes MUST step down from the box.
11 of 12The dimensions of the top of the box must be at least 15 inches x 15 inches (38 centimeters x 38 centimeters). The take-off and landing positions must be at least partially viewable on camera.
12 of 12Common no-reps for the box jump-over include but are not limited to: Touching the box with the hands or knees. (14-17, 35-54 divisions only) A step-up or single leg take-off. Jumping down from the top of the box. Any reps completed with the dumbbell closer than 5 feet from the box.