Semifinals Workouts
2026 CrossFit Games
Details
Division
Age Group
Comp Gender
Women
Age
70+
As many reps as possible in 10 minutes of:
50-foot dumbbell walking lunge
2-4-6-8-10, etc. strict handstand push-ups on 2-inch riser
♀ 20-lb (10-kg) dumbbells
♂ 35-lb (15-kg) dumbbells
Time cap: 10 minutes
Age-Group Semifinals Workout 5 brought to you by
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WORKOUT DETAILS
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QUICK START
- Start standing tall behind the start line for the 25-foot lunge section.
- At “go,” with both feet behind the line, pick up the dumbbells and begin lunging.
- Each 25-foot section will count as 1 rep.
- The dumbbells must be held in the hang position.
- Gymnastics grips are not allowed during this workout.
- After completing the second 25-foot section, leave the dumbbells, and move to the handstand push-up station.
- The dumbbells CANNOT be placed behind the handstand push-up tape line.
- Complete 2 handstand push-ups, then return to the lunge.
- After completing the second lunge, return for 4 handstand push-ups.
- Continue in this fashion for 10 minutes, adding 2 reps to the handstand push-ups after completing each set of lunges.
- Your score will be the total number of reps completed within the 10-minute time cap.
NOTES
- For safety, the dumbbells CANNOT be placed behind the handstand-push-up tape line.
- Each 25-foot section of lunging counts as 1 rep.
- If time-capped in the middle of a section, that section does NOT count toward your score.
TIEBREAK
- A tiebreak time will be taken after each set of lunges.
- Your LAST COMPLETED set of lunges will be your tiebreak time.
- In the event of a tie on total reps completed, the athlete with the faster tiebreak time will win.
EQUIPMENT
- Dumbbells
- If using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter). Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.
- Tape MUST be used to indicate the beginning and end of the lunge and the handstand push-up hand position.
- Handstand push-up wall
- Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.
- If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
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 score:
- False start, moving to touch the dumbbells before “go” = 1-rep penalty
- Dumbbell walking lunge no-rep = 1-rep penalty
- No-rep on handstand push-ups (to include being blocked from the camera) = 1-rep penalty
- Receiving any assistance with equipment = 1-rep penalty per instance
- 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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1 of 13The Dumbbell Walking Lunge: Start with both feet behind the start line with the dumbbells in the farmers-carry position, the feet together, and the hips and legs extended.
2 of 13The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. There is NO requirement to alternate feet after each step.
3 of 13The rep is credited when: Both feet are clearly over (not on) the line. The dumbbells are in hand. The hips and knees are fully extended. Each 25-foot section is a single rep. If athletes receive a no-rep or put the dumbbells down, they must return to the side of the lunge they started on, and begin that 25-foot section again. NOTES: Athletes may put the dumbbells down at any time after a rep is completed. All lunges must be clearly visible on camera. Gymnastics grips are NOT allowed.
4 of 13Common no-reps for the dumbbell walking lunge include but are not limited to: Not touching the knee to the ground.
5 of 13Stepping on the line, not over it, at the end of the section.
6 of 13Not reaching full hip and/or knee extension at the top of any step. Additional: Dropping the dumbbells before reaching full extension of the hips and knees after both feet are over the line. Wearing multiple layers of knee sleeves or additional equipment, such as volleyball knee pads, that reduce range of motion is NOT permitted.
7 of 13Strict Handstand Push-Up: Each rep begins and ends in the lockout position with: Both hands touching the tape line. Any portion of the hands may be touching the line (fingers OK). Heels against the wall. Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.
8 of 13At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. Each rep is credited when the athlete returns to the lockout position with: Heels on the wall. Arms, hips, and legs fully extended. Shoulders in line with the body. NOTES: The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Dumbbells MUST be outside the width of the handstand push-up area.
9 of 13Common no-reps for the strict handstand push-up include but are not limited to: One or both hands coming off the designated tape line at ANY TIME.
10 of 13Not reaching the correct finishing position: Arms not extended. Hips not extended. Shoulders not in line with the body.
11 of 13Any part of the foot wider than the width of the hands at lockout. Kipping or any assistance with the hips/legs. Any reps performed with the dumbbells within the handstand push-up area.
12 of 13Strict Handstand Push-Up to a Riser (Women 60-64, and all 65+ Divisions): Set up a 2-inch riser as shown.
13 of 13The start and end positions are the same as described for the handstand push-up. The athlete must touch their head to the riser before returning to the finish position. Common no-reps include but are not limited to: Using a riser greater than 2 inches. Any of the no-reps outlined in the strict handstand push-up section above.