WORKOUT DETAILS  

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• Age-Group Semifinals Workout 3 Scorecard

QUICK START

• Start seated on the rower with your hands off the handle.
• At “go,” grab the handle and begin rowing.
• When the rower reaches 1,000 meters, exit the rower and complete 50 thrusters.
  • The barbell must remain at least 5 feet away from the pull-up bar.
  • You must face the camera.
• Then, move to the pull-up bar and complete 30 chest-to-bar pull-ups.
  • You must face the camera.
• Then, complete 1 more round of a 1,000-meter row, 50 thrusters, and 30 chest-to-bar pull-ups.
  • The rower must be reset to 0 before beginning the second row.
  • Athletes may have assistance resetting the rower.
• Time stops at the completion of the final chest-to-bar pull-up (contact of the pull-up bar/chin over of the pull-up for 55+ age-group divisions).
• Your score is the total time taken to complete the workout.

NOTES

• Athletes may have assistance resetting the rower between rounds.
• The barbell must remain at least 5 feet away from the pull-up bar.
• The rower cannot be staged directly in front of, or behind, the pull-up bar.
• The athlete must face the camera during the thrusters and chest-to-bar pull-ups.
• Athletes may move the camera to capture the rower monitor.

TIEBREAK

• A tiebreak time will be taken after each set of thrusters. The last set of thrusters completed 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 set of thrusters will be your tiebreak time.

EQUIPMENT

• Rower
  • A Concept2 or Rogue Echo 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
• Pull-up bar
• 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 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: athlete touches the rower paddle before “go” = 5-second penalty
  • Leaving the rower before 1,000 meters = 10-second penalty
  • Pull-up no-rep (to include facing away from the camera) = 2-second penalty
  • Thruster no-rep (to include facing away from the camera) = 4-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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