Semifinals Workouts
2026 CrossFit Games
For time:
30 lateral burpee box jump-overs
40-calorie row
30 deadlifts
40-calorie row
30 lateral burpee box jump-overs
♀ 225 lb (102 kg), 24-inch box
♂ 315 lb (143 kg), 30-inch box
Time cap: 15 minutes
Individual Semifinals Workout 2 brought to you by
Download the workout description and scorecard for your division:
-
WORKOUT DETAILS
DOWNLOAD YOUR SCORECARD
QUICK START
- Start standing tall next to the box.
- At “go,” complete 30 lateral burpee box jump-overs.
- Athletes MUST use a setup that ensures the chest is visible on the ground on both sides of the box.
- Then, move to the rower and complete a 40-calorie row.
- Next, move to the barbell and complete 30 deadlifts.
- Athletes must face the camera during the deadlifts.
- Then, return to the rower for a second 40-calorie row.
- Athletes may have assistance resetting the rower.
- Finally, return to the box and complete 30 lateral burpee box jump-overs.
- Your score will be the total time taken to complete the workout.
- Time stops when both feet are on the ground on the opposite side of the box on the final burpee box jump-over.
NOTES
- The rower must be 5 feet (1.52 meters) from the box and 5 feet from the barbell.
- Gymnastics grips are not allowed during this workout.
TIEBREAK
- Record the time after each 40-calorie row. The LAST completed 40-calorie row will be the tiebreak time.
- Athletes who complete the workout under the time cap will not enter a tiebreak time.
- If athletes tie on total reps, the athlete with the faster tiebreak time will win the tie.
EQUIPMENT
- Box of appropriate height — the top of the box must be at least 15-by-15 inches (38-by-38 centimeters).
- Rogue Echo rower or C2 rower are the only rowers permitted.
- Barbell
- Men are required to use a barbell with a minimum 28-millimeter diameter (e.g., a 45-lb/20-kg barbell or a Rogue C70/C70s barbell).
- Women are required to use a barbell with a minimum 25-millimeter diameter (e.g., a 35-lb/15-kg barbell or a Rogue C68/C68s barbell).
- Training barbells or other specialty barbells are not allowed.
- Bumper plates
- Maximum of 18 inches (45 centimeters) diameter.
- Collars
- Tape MUST be used to indicate 5-foot spacing is maintained between all equipment.
Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES
Penalties may be applied to the athlete’s total score if CrossFit HQ conducts a review of the video. CrossFit will review videos that receive significant public downvotes.
- The following penalties will be applied to the athlete’s finishing time:
- False start, moving to begin the lateral burpees prior to “go” = 5-second penalty
- Receiving any assistance with barbell = 5-second penalty for each instance
- Burpee no-rep = 4-second penalty
- Leaving the rower at 39 calories before the monitor reaches 40 = 10-second penalty
- Deadlift no-rep = 5-second penalty
- If an athlete advances before completing the specified number of reps or meters/calories, their score will stop at the last correctly completed rep.
- For example, the athlete is required to do 6 reps but moves on at Rep 4. The athlete’s score will be 4, regardless of the total number of repetitions completed after moving forward incorrectly.
- Editing a video submission in ANY way (to include adding a clock) may result in a 0 score, invalidation, or further sanction.
See Section 4, “Online Semifinals,” in the 2026 CrossFit Games Rulebook for video review penalty information.
-
1 of 15Lateral Burpee Box Jump-Over: Start on one side of the box. The chest and thighs must touch the floor at the bottom of each rep. The chest must be visible on camera on BOTH sides of the box.
2 of 15Return to both feet with the hands off the floor before jumping to the box. A two-foot takeoff MUST be used. A two-foot landing is NOT required. Both feet must make contact with the top of the box. Only the feet may make contact with the box. There is no hip or knee extension requirement on top of the box. Alternatively, you may jump completely over the box.
3 of 15The rep is credited when both feet are on the opposite side of the box. Athletes MUST step down from the top of the box unless they decide to jump completely over. NOTE: If a no-rep is given for any reason, the entire lateral burpee box jump-over must be repeated. If the chest is not visible on camera (e.g., behind the box) at the bottom of the burpee, the rep will not count.
4 of 15NOTE: A strict lateral orientation is not required. Athletes may face the box during the burpee or box jump-over. Crossing or touching the 5-foot line between the box and the rower is expected (and acceptable) during this movement.
5 of 15Common no-reps for the lateral burpee box jump-over include but are not limited to: Chest and thighs not touching the ground.
6 of 15Stepping up to the box or using a single-foot jump.
7 of 15Touching the box with the hands or knees. Jumping down from the top of the box. Pushing into the legs during the box jump-over. NOTE: If a no-rep is given for any reason, the entire lateral burpee box jump-over must be repeated. If the chest is not visible on camera (e.g., behind the box) at the bottom of the burpee, the rep will not count.
8 of 15Row: The monitor must be set to 0 at the beginning of each row. The monitor must count UP to the designated calories. Any damper setting may be used at any time.
9 of 15Remain seated until the monitor clearly reads 40 calories. NOTE: Gymnastics grips are not allowed during this workout. The monitor MUST be clearly shown at the end of each row. The camera may be moved to meet this requirement. Using multiple cameras is NOT allowed. Athletes may receive assistance resetting the rower between rounds. If the time cap is reached during the row, record the calories completed when the rower comes to rest.
10 of 15Common no-reps for the row include but are not limited to: Standing up from the rower prior to reaching 40 calories. Starting the final round without resetting the monitor to 0.
11 of 15Deadlift: The barbell starts on the ground (both plates touching the ground). Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted.
12 of 15The rep is credited when: Hips and knees reach full extension. Head and shoulders are behind the bar when viewed from the side. NOTE: Athletes MUST face the camera when performing deadlifts. Feet and barbell must remain behind the line 5 feet from the rower. Gymnastics grips are not allowed during this workout.
13 of 15Common no-reps for the deadlift include but are not limited to: Lowering the barbell before reaching full extension of the knees or hips.
14 of 15Finishing with the head and/or shoulders in front of the bar.
15 of 15Deliberately bouncing the bar. Any reps completed facing away from the camera will NOT count. Stepping on or over the line 5 feet from the rower.