WORKOUT DETAILS  

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• Individual Online Semifinals Workout 5 Scorecard

QUICK START

• Start standing under the rings.
• At “go,” move to the barbell and complete 12 thrusters.
  • You must face the camera during both movements.
• Then, move to the rings and complete 12 muscle-ups.
• Next, return to the barbell and complete 9 thrusters.
• Then, return to the rings and complete 9 muscle-ups.
• Then, return to the barbell and complete 6 thrusters.
• Finally, return to the rings and complete 6 muscle-ups.
• Time stops when you reach lockout of the final muscle-up.

NOTES

• Athletes CANNOT receive assistance with their barbell or rings at any time.
• The barbell must be 5 feet (1.5 meters) from the rings.
• Athletes must face the camera during both movements.
• Gymnastics grips may not be used during the thrusters.

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., 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
• Rings
• Tape MUST be used to mark the 5-foot distance between the barbell and rings.

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, leaves the rings before “go” = 10-second penalty
  • Muscle-up no-rep, to include facing away from the camera or having an obstructed view = 5-second penalty
  • Thruster no-rep, to include facing away from the camera = 10-second penalty
  • Receiving assistance with the barbell or rings = 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 12 reps but moves on at Rep 11. The athlete’s score will be 11, 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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