Semifinals Workouts
2026 CrossFit Games
2022 TQF2 Repeat
For time:
15 synchro line-facing burpees
2 shuttle runs (Pair 1)
2 shuttle runs (Pair 2)
20 synchro line-facing burpees
3 shuttle runs (Pair 1)
3 shuttle runs (Pair 2)
25 synchro line-facing burpees
4 shuttle runs (Pair 1)
4 shuttle runs (Pair 2)
30 synchro line-facing burpees
5 shuttle runs (Pair 1)
5 shuttle runs (Pair 2)
25 synchro line-facing burpees
4 shuttle runs (Pair 1)
4 shuttle runs (Pair 2)
20 synchro line-facing burpees
3 shuttle runs (Pair 1)
3 shuttle runs (Pair 2)
15 synchro line-facing burpees
2 shuttle runs (Pair 1)
2 shuttle runs (Pair 2)
Time cap: 20 minutes
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WORKOUT DETAILS
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QUICK START
- Start with all four athletes standing behind the start line.
- At “go,” the team will run across the floor to the opposite side and begin their first set of synchronized line-facing burpees.
- The first repetition of each round of burpees must begin with all athletes facing the start line.
- When the team has completed the burpees, any two athletes begin the shuttle runs, starting behind the burpee line.
- The team may choose any two athletes to run first.
- These do not need to be the same athletes or pairs from round to round.
- The first two athletes must complete the shuttle runs before the next two athletes run.
- When all athletes have completed the runs, the team will start the next set of burpees.
- The team will continue in this order until the workout is complete or the time cap is reached.
- Time stops when the final two athletes cross the finish line after their last shuttle run.
- The team’s score is the total time taken to complete the workout or the number of repetitions completed at the time cap.
TIEBREAK
- A tiebreak time will be taken after each round of shuttle runs is completed by both pairs. The team’s last completed shuttle run will be used as a tiebreak.
- Teams that finish the workout will not enter a tiebreak time.
- If teams tie on total reps completed, the team with the faster tiebreak time will win the tie.
SYNCHRO REQUIREMENTS
- Synchro burpees: All four athletes must have their chest and thighs on the ground at the same time.
EQUIPMENT
- Tape to mark the shuttle run distance and burpee line.
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 team’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 applied to the team’s total score:
- False start, crossing the line before “go” = 5-second penalty
- Shuttle-run no-rep = 15-second penalty
- Burpee no-rep = 4-second penalty
- If a team advances before completing the specified number of reps or meters, their score will stop at the last correctly completed rep.
- For example, the athlete/team is required to do 5 reps but moves on at Rep 4. The team’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 timer) 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.
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1 of 10Synchronized Line-Facing Burpee: Each rep starts with all athletes facing the shuttle-run line.
2 of 10In the bottom position, all four athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. All four athletes must have their chests and thighs to the ground at the same time. Hands must remain behind the line (head over the line is OK as long as the hands are clearly behind the line). If some athletes reach the bottom position ahead of the others, they may wait for their teammates.
3 of 10Athletes must jump over the line. A two-foot takeoff IS REQUIRED. A two-foot landing is not required.
4 of 10Each rep is credited when all athletes touch the ground on the opposite side of the line. From there, they may begin their next rep.
5 of 10Common no-reps for the synchronized line-facing burpee include but are not limited to: Moving out of the bottom position before all four teammates have their chests and thighs on the ground. Stepping over the line (not jumping). Any part of the athlete touching the line at any time. NOTE: If a no-rep is given for any reason, all four athletes must complete another rep starting on either side of the line.
6 of 10The Shuttle Run
7 of 10Each rep starts with both athletes’ feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. On the final shuttle run, the athletes must simply pass the line to complete the rep.
8 of 10Each rep of the shuttle run = 50 feet (15.24 meters). 25 feet (7.62 meters) down + 25 feet (7.62 meters) back. There is no synchro requirement during the shuttle run. The second pair cannot start their shuttle runs until both athletes in the first pair have completed theirs
9 of 10Both athletes must complete the 50-foot shuttle run for the rep to count. Both pairs must complete the designated number of shuttle runs each round. After each set of burpees, the team may choose any two athletes to run first. These do not need to be the same athletes or pairs from round to round.
10 of 10Common no-reps for the shuttle run include but are not limited to: Touching the line or not stepping over the line at each turnaround. An athlete in the second pair begins their shuttle run before both athletes in the first pair are across the line. NOTE: If the athlete is given a no-rep, they must return to the side of the no-rep and complete the turnaround correctly.