Semifinals Workouts
2026 CrossFit Games
For time:
5-4-3-2-1 reps of snatches
5 shuttle runs (50 feet) after each set
♀ 155 lb (70 kg)
♂ 225 lb (102 kg)
Time cap: 10 minutes
Individual Semifinals Workout 4 brought to you by
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WORKOUT DETAILS
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QUICK START
- Start standing tall, facing the barbell.
- At “go,” complete 5 snatches.
- Athletes must face the camera during the snatches.
- Then, complete 5, 50-foot shuttle runs.
- Athletes must use a 25-foot (7.62-meter) setup.
- Each 50 feet (25 feet out and 25 feet back) will count as 1 rep.
- Next, return to the barbell and complete 4 snatches.
- Then, complete 5, 50-foot shuttle runs.
- Repeat this sequence with 3 snatches, 2 snatches, and 1 snatch, completing 5, 50-foot shuttle runs after each set of snatches.
- Your score will be the total time taken to complete all of the reps.
- Time stops when you cross the finish line of the final shuttle run.
NOTES
- It is recommended to have 10 feet of unobstructed space in all directions for performing snatches.
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
- Barbell
- Men are required to use a barbell with a minimum 28-millimeter diameter (e.g., 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
- Tape MUST be used to indicate 25-foot (7.62-meter) lines of the shuttle run.
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 total score:
- False start, moving to touch the barbell before “go” = 5-second penalty
- No-rep on snatches = 10 seconds per rep
- No-rep on shuttle run = 15-second penalty
- Receiving assistance with the barbell = 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 5 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 10Snatch: Each rep starts with the bar on the ground. The barbell must be lifted overhead in one motion (no clean and jerks). Any style of snatch is permitted, EXCEPT a hang snatch. The rep is credited when: Hips, knees, and arms are extended. The bar is over the middle of or slightly behind the body when viewed from profile. The feet are in line. NOTE: Athletes must face the camera during the snatches.
2 of 10Common no-reps for the snatch include but are not limited to: Lowering the bar before full extension of the knees, hips, or arms.
3 of 10Finishing with the bar in front of the body.
4 of 10Deliberately bouncing the barbell between consecutive reps. The knee, or any other part of the body except the feet, touching the floor. Receiving assistance with the bar at any time may result in a penalty. Any repetitions performed facing away from the camera.
5 of 10Shuttle run distance.
6 of 10Both feet begin behind the start line.
7 of 10Both feet must cross the line, AND one hand must touch the ground past the line at every turnaround.
8 of 10Each 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 5th (final) rep.
9 of 10Common no-reps for the shuttle run include but are not limited to: Turning around with one or both feet on the line.
10 of 10Turning around with only one foot across 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.