WORKOUT DETAILS  

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• Team Online Semifinals Workout 5

QUICK START

• The team can choose any order for their athletes to complete the workout. 
• The first athlete begins standing tall behind the barbell. 
• At “go,” the first athlete picks up the barbell and completes 9 thrusters. 
• Then, the athlete moves to the rings and completes 6 muscle-ups. 
• The first athlete will continue for 15 thrusters, 9 muscle-ups, 21 thrusters, and 12 muscle-ups. 
• When the first athlete has finished (locked out their final muscle-up), the next athlete may pick up the barbell and begin their thrusters.  
• Continue in this sequence until all four athletes have completed the workout. 
• Time stops when the final athlete locks out their final muscle-up. 
• The team’s score is the total time taken to complete the workout. 

NOTES

•  The team may send athletes in any order. 
• The next athlete cannot begin until the previous athlete is finished (locked out their final muscle-up). 
• Teams must use one pair of rings.
  • Teammates can help each other to the rings and/or use a riser. 
• Teammates may adjust the barbells for the other athletes. No outside help is allowed. Any barbell orientation is OK as long as both bars are 5 feet or more from the rings AND athletes face the camera during the thrusters. 

TIEBREAK

•  A tiebreak time will be taken after each athlete completes their portion of the workout (locks out the final muscle-up). 
• The last teammate to complete their portion of the workout will be the team’s tiebreak time. 
• Teams that finish the workout will not enter a tiebreak time. 
• In the event of a time cap where teams tie on total reps completed, the team with the faster tiebreak time will win the tie. 

SYNCHRO REQUIREMENTS

• None

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. 
• Rings 
• Tape to mark the 5-foot line away from the 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 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, reaching for the barbell before “go” or before their teammate has completed their work = 10-second penalty 
  • Muscle-up no-rep, to include facing away from the camera = 5-second penalty 
  • Thruster no-rep, to include facing away from the camera = 10-second penalty 
  • Receiving assistance from a nonteam member with the barbell or rings = 5-second penalty for each instance 
• If an athlete advances before completing the specified number of reps, 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 team’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 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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