Semifinals Workouts
2026 CrossFit Games
Details
Division
Age Group
Comp Gender
Women
Age
45-49
For time:
3 rounds of:
20 lateral burpee box jump-overs
10x50-foot shuttle runs
Then, 3 rounds of:
100 double-unders
50-foot handstand walk
♀ 20-inch box
♂ 24-inch box
Time cap: 15 minutes
Age-Group Semifinals Workout 2 brought to you by
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
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QUICKSTART
- Athletes start standing next to the box.
- At “go,” complete 20 lateral burpee box jump-overs.
- Then, move to the start of the 25-foot section and complete 10 shuttle runs.
- Each rep is 50 feet total: 25 feet down and 25 feet back.
- After completing 3 rounds of lateral burpee box jump-overs and shuttle runs, pick up the jump rope and complete 100
- double-unders.
- Then, move back to the start of the 25-foot section and complete a 50-foot handstand walk.
- Each 25-foot section counts as 1 rep.
- 55-64 divisions may mark 5-foot sections on the floor. Each repetition is still only counted when 25 feet is completed.
- 65-69 and 70+ divisions will complete plate walks.
- Continue in this fashion until you have completed 3 rounds of double-unders and handstand walking.
- Time stops when you complete the final handstand walk (both hands clearly over the line).
- Your score is the total time taken to complete the workout.
NOTES
- Burpees must be completed in an orientation that allows the chest to be visible on camera at the bottom of each rep.
- There is no rest between the first 3 rounds of burpee box jump-overs/shuttle runs and the second 3 rounds of double-unders/ handstand walks.
TIEBREAK
- A tiebreak time will be taken after each round. The last completed round will be your tiebreak time.
- Athletes who complete the workout will not enter a tiebreak time.
- In the event of a tie on reps completed, your last completed round will be your tiebreak time.
EQUIPMENT
- Box of appropriate height — the top of the box must be at least 15-by-15 inches (38-by-38 centimeters).
- Jump rope
- Tape MUST be used to indicate 25-foot spacing for the shuttle run and handstand walk.
- 65-69, 70+ divisions ONLY:
- 20-inch (50-centimeter) box. The maximum dimensions of the top of the box are 30-by-24 inches (76-by-61 centimeters).
- 25-lb (10-kg) competition bumper plates (or plates that measure 1.25 inches [3.175 centimeters] thick with an 18-inch [45-centimeter] diameter).
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 your video. CrossFit will review videos that receive significant public downvotes.
- The following penalties will be applied to the athlete’s total score:
- False start: begins before “go” = 5-second penalty
- Burpee no-rep = 4-second penalty
- Double-under penalty = 2-second penalty
- Penalty on shuttle runs= 15-second penalty
- Penalty on handstand walk = 30-second penalty
- Penalty on plate walks = 30-second penalty
- If an athlete advances before completing the specified number of reps or meters/cals, their score will stop at the last correctly
- completed rep.
- Example: 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.
- 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.
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1 of 27The Lateral Burpee Box Jump-Pver: 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 the ground on BOTH sides of the box. Return to both feet with the hands off the floor before jumping. A two-foot takeoff MUST be used. A two-foot landing is NOT required. For 65+ divisions, athletes may step OR jump up to the box. A two-foot takeoff is NOT required.
2 of 27Both 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, the athlete may jump over the box entirely. If so, they must pass over the box and not around it.
3 of 27The 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: A strict lateral orientation is not required. Athletes may face the box during the burpee or box jump-over.
4 of 27Common no-reps for the lateral burpee box jump-over include but are not limited to: Chest and thighs not touching the ground. If the chest is not visible on camera (e.g., behind the box) at the bottom of the burpee, the rep will not count.
5 of 27Stepping up to the box or using a single-foot jump (14-17, 35-64 divisions only).
6 of 27Touching 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 from either side.
7 of 27The Shuttle Run: Both feet begin behind the start line.
8 of 27Both feet must cross the line, AND one hand must touch the ground past the line at every turnaround.
9 of 27Each rep of the shuttle run is credited when the athlete has traveled 25 feet down and 25 feet back (50 feet total). The athlete can simply run past the start/finish line to complete the 10th (final) rep.
10 of 27Common no-reps for the shuttle run include but are not limited to: Turning around with only one foot across the line.
11 of 27Turning around with one or both feet on the line. Missing the touch of the hand over the line. NOTE: If an athlete is given a no-rep, they must return to the side of the no-rep and perform the turnaround again correctly.
12 of 27The Double-Under: The rope passes under the feet twice during a single jump. The rope must spin forward. Common no-reps for the double-under include but are not limited to: Crediting attempts instead of successful reps. Spinning the rope backward.
13 of 27The Handstand Walk: When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line.
14 of 27Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before your feet touch the ground. If at any time you come down from your hands before finishing the 25-foot section, you must repeat the entire section. Masters 55-64 may come down after every 5-foot section. Regardless, each repetition is counted when the athlete completes 25 feet. You are not required to kick down after completing a segment.
15 of 27NOTES: Each 25-foot length will count as 1 rep. Masters 55-64 may come down after every 5-foot section. Regardless, each repetition is counted when the athlete completes 25 feet. Athletes MUST use a camera setup that clearly shows the body, including a clear view of the hands, during the handstand walk. There is no designated width of the handstand walk lane. Athletes must walk forward (cannot walk backward).
16 of 27Common no-reps for the handstand walk include but are not limited to: Placing your hands or fingers on or over the line when kicking up.
17 of 27Finishing with one or both hands on the line instead of clearly over the line. Any portion of the body touching the ground before both hands are clearly touching the ground over the line at the finish of a section. NOTE: If the athlete receives a no-rep at any time for any reason, they must complete the entire section again. If an athlete is mid-section at the time cap, they will NOT get credit for that repetition.
18 of 27Plate Walk on Box Set-Up Requirements (65-59, 70+ Divisions): Before starting, place a 30-inch long strip of tape on the ground (the tape must be a maximum of 2 inches wide).
19 of 27Then 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-by-24 inches (76-by-61 centimeters). The box may be oriented in either direction as long as the edge is parallel to the tape line.
20 of 27Then, 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.
21 of 27Plate Walk on Box Requirements (65-59, 70+ Divisions): Start with both hands on the tape line (fingers or palms OK).
22 of 27With 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.
23 of 27The cycle is credited when both hands are back on the tape line. Seven cycles must be completed without coming down (unbroken), which will count as 1 rep on the scorecard. The athlete must complete 14 cycles (2 reps on the scorecard) before moving back to the double-unders.
24 of 27NOTES: To mimic the handstand walk, athletes will complete 14 cycles. One cycle = stepping each hand to a plate and back down to the floor. Athletes must complete 7 cycles without coming down or receiving a no-rep (unbroken) which will count as 1 rep on the scorecard.
25 of 27Common 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.
26 of 27Both hands are not clearly on top of a plate before returning to the ground.
27 of 27Touching any part of the body (other than the feet) on the top of the box. Coming down from the box before completing 7 cycles. Any reps where the hands are not clearly visible on camera. NOTE: If an athlete receives a no-rep at any time, they must complete the entire 7-cycle repetition again.