Semifinals Workouts
2026 CrossFit Games
For time:
3 rounds of:
30 wall-ball shots
100-foot (4x25 feet) handstand walk
100 double-unders
Then, 3 rounds of:
15 wall-ball shots
50-foot (2x25 feet) handstand walk
50 double-unders
♀ 20-lb (9-kg) medicine ball, 10-foot target
♂ 30-lb (14-kg) medicine ball, 10-foot target
Time cap: 25 minutes
Individual Semifinals Workout 3 brought to you by
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WORKOUT DETAILS
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QUICK START
- Start standing tall.
- At “go,” pick up the medicine ball and complete 30 wall-ball shots.
- Then, perform a 100-foot (30.48-meter) handstand walk, completed in 25-foot (7.62-meter) sections.
- Each 25-foot (7.62-meter) section will count as 1 repetition.
- Athletes must use a 25-foot (7.62-meter) floor setup.
- Next, move to the jump rope and complete 100 double-unders.
- Continue until you have completed 3 rounds of 30 wall-ball shots, a 100-foot handstand walk, and 100 double-unders.
- Then, return to the wall for 15 wall-ball shots.
- Then, perform a 50-foot (15.24-meter) handstand walk, completed in 25-foot (7.62-meter) sections.
- Each 25-foot (7.62-meter) section will count as 1 repetition.
- Athletes must use a 25-foot (7.62-meter) floor setup.
- Next, move to the jump rope and complete 50 double-unders.
- Complete a total of 3 rounds of 15 wall-ball shots, a 50-foot handstand walk, and 50 double-unders.
- Time stops when the feet touch the ground after the final double-under.
- Your score will be the time it takes to complete all 6 rounds of the workout.
NOTES
- During the handstand walk, each 25-foot section is considered 1 rep.
- Athletes must use a 25-foot floor setup.
- If the time cap is reached in the middle of a 25-foot section, the athlete will not receive credit for that rep.
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, the athlete with the faster tiebreak time will win.
EQUIPMENT
- Medicine ball of appropriate weight
- 10-foot wall-ball shot target
- Jump rope
- Tape MUST be used to mark the 25-foot (7.62-meter) lines of the handstand walk.
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 touch the medicine ball before “go” = 5-second penalty
- No-rep on wall-ball shots = 2 seconds per rep
- Penalty on handstand walk = 30-second penalty
- Penalty on double-unders = 2-second penalty
- Receiving any assistance with the equipment = 5-second penalty for each instance
- 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.
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1 of 11Wall-Ball Shot: Each rep starts with the ball in the support position in front of the body. A squat clean is allowed, but not required, to start a set. Squat until the crease of the hip is clearly below the knees (below parallel). The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.
2 of 11Common no-reps for the wall-ball shot include but are not limited to: Squatting at or above parallel.
3 of 11The ball hitting low on the target.
4 of 11The ball not making contact with the wall/target. Allowing the ball to drop from the target and catching it on the bounce/rebound.
5 of 11Handstand Walk: When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line.
6 of 11Both 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 (7.62-meter) section, you must repeat the entire section. You are not required to kick down after completing a segment.
7 of 11NOTES: Each 25-foot length will count as 1 rep. Athletes MUST use a camera setup that clearly shows the entire body, including a clear view of the hands, during the handstand walk. There is no designated width of the handstand walk lane.
8 of 11Common 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.
9 of 11Finishing 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.
10 of 11Double-Under: The rope passes under the feet twice during a single jump. The rope must spin forward.
11 of 11Common no-reps for the double-under include but are not limited to: Crediting attempts instead of successful reps. Spinning the rope backward.