Semifinals Workouts
2026 CrossFit Games
As many reps as possible in 20 minutes of:
10 synchro alternating dumbbell snatches
15 synchro toes-to-bars
50 synchro double-unders
*Three athletes synchro
♀ 50 lb (22.5 kg)
♂ 70 lb (32.5 kg)
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WORKOUT DETAILS
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QUICK START
- All four athletes start standing tall.
- At “go,” three athletes will pick up their dumbbells and begin snatching.
- When the team completes 10 reps, they will move to the pull-up bar.
- Three athletes will complete 15 synchronized toes-to-bars.
- Athletes must face the camera during the toes-to-bars.
- Then, the team will move to the jump ropes.
- Three athletes will complete 50 synchro double-unders.
- The team will continue in this fashion for 20 minutes.
- The team’s score will be the total number of reps completed in 20 minutes.
NOTES
- Three athletes work at a time during all movements.
- Teammates can switch at any time. There is no minimum or maximum number of repetitions required by a teammate.
- The resting teammate may stage at the next station while they wait for the team to finish.
- The dumbbells must remain at least 5 feet away from the pull-up bar for safety.
- No one except the teammates competing can assist with the equipment.
TIEBREAK
- A tiebreak time will be taken after each round is completed.
- In the event that a team ties on reps completed, their LAST completed round time will be used to break the tie.
SYNCHRO REQUIREMENTS
- Dumbbell snatches: Three athletes reach full extension overhead at the same time.
- Toes-to-bars: Three athletes make contact with the pull-up bar at the same time.
- Double-unders: Three athletes jump in unison.
EQUIPMENT
- Dumbbells
- Two 50-lb dumbbells
- Two 70-lb dumbbells
- If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). In addition, when the dumbbell is at rest, the top of the handle cannot be less than 2.5 inches off the ground. Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- Pull-up bar
- Jump ropes
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, moving to touch the dumbbell before “go” = 1-rep penalty
- Dumbbell snatch no-rep = 1-rep penalty
- Toes-to-bar no-rep = 1-rep penalty
- Double-under no-rep = 1-rep penalty
- Any nonteam member assisting with equipment = 1-rep penalty for each instance
- If a team advances before completing the specified number of reps, their score will stop at the last correctly completed rep.
- For example, the 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 17Synchronized 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.
2 of 17The rep is credited when all athletes have: Knees, hips, and elbow of the working arm fully extended. The middle of the dumbbell in line with, or behind, the body when viewed from the side. The three athletes MUST be synchronized at the top of each rep. If an athlete arrives at the finish position ahead of the others, they may wait for their teammates.
3 of 17NOTES: Athletes are NOT required to alternate arms after each rep. Athletes are NOT required to use the same arm as their teammates. Athletes may switch at any time. Gymnastics grips are not allowed during the dumbbell snatches.
4 of 17Common no-reps for the synchronized dumbbell snatch include but are not limited to: Placing the non-working hand/arm on the thigh or body.
5 of 17Touching only one head of the dumbbell to the ground, or not touching the ground at all.
6 of 17Lowering the dumbbell before reaching full extension of the elbow, knees, or hips.
7 of 17Finishing with the dumbbell in front of the body.
8 of 17Lowering the dumbbell before all members of the team have reached lockout. NOTES: If any teammate at any time receives a no-rep, all three athletes must repeat the rep. The next rep may start on either arm with any three athletes. Gymnastics grips may NOT be used during the dumbbell snatches.
9 of 17Synchronized Toes-to-Bar: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.
10 of 17The rep is credited when all three athletes’ feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. If one athlete reaches the bar ahead of the others, they may wait at the top with their feet in contact with the bar. NOTES: Athletes may switch at any time. Athletes must face the camera during the toes-to-bars.
11 of 17Common no-reps for the synchronized toes-to-bar include but are not limited to: Only one foot contacting the pull-up bar or both feet not contacting at the same time.
12 of 17Not contacting the pull-up bar with the feet.
13 of 17Heels in front of the vertical plane of the pull-up bar between reps.
14 of 17Athletes out of sync when contacting the bar. Additional: Contacting the pull-up bar outside the hands. Any reps performed with the dumbbells closer than 5 feet to the pull-up bar. Facing away from the camera during the toes-to-bars. NOTE: If a no-rep is given for any reason, all three athletes must repeat the entire repetition. The next rep may be done with any three athletes.
15 of 17Synchronized Double-under: All three athletes must pass the rope forward, around the body twice in a single jump.
16 of 17Athletes’ feet must touch the ground at the same time.
17 of 17Common no-reps for the synchronized double-under include but are not limited: Athletes landing with their feet at distinctly different times than their teammates. If given a no-rep, all three athletes must stop before starting again. The next rep can be done with any three athletes.