2024 CrossFit Semifinals — Individual and Team Workouts Released
The CrossFit Games team has released the 2024 Semifinals workouts for individuals and teams just weeks before the in-person events begin on May 16.
The Semifinals represent the first in-person stage of the 2024 season for these individual and team athletes, who started their season with the CrossFit Open and moved on to an online Quarterfinal.
- However, the Quarterfinal didn’t come without its difficulties, as many elite athletes, some previous Semifinals and Games athletes, lost their spots after major and minor penalties were given out following a video review of Individual Quarterfinals Workout 1.
After a very reshuffled leaderboard and many sleepless nights for coaches all around the globe, it’s now time to turn to the last stop before the 2024 CrossFit Games.
[Related: Video Review Penalties Shake Up Oceania’s CrossFit Semifinal Lineup]
Remind me: Semifinal events are held over three weekends and across seven regions. All events are programmed with the same workouts released by CrossFit HQ.
It seems that the CrossFit Games team released the workouts via its Instagram account only after YouTuber and CrossFit personality Andrew Hiller leaked two of them.
2024 CrossFit Games Semifinals Individual Workouts
Semifinals Event 1
5 rounds for time of:
- 800-meter run
- 10 clean and jerks
Time cap: 30 minutes
Men: 185 pounds
Women: 125 pounds
Semifinals Event 2
5 rounds for time:
- 100 double-unders
- 20 toes-to-bar
- 10 front squats
Time cap: 18 minutes
Men: 225 pounds
Women: 155 pounds
Semifinals Event 3
7 rounds for time:
- 10-calorie Echo bike
- 1 legless rope climb
- 10 box jump overs
- 1 legless rope climb
Time cap: 16 minutes
Men: 30-inch box, 15-foot rope
Women: 24-inch box, 15-foot rope
Semifinals Event 4
For time:
- 400-meter row
- 96-foot handstand walk
- 600-meter row
- 120-foot handstand walk
- 800-meter row
- 72-foot handstand walk
Time cap: 13 minutes
Semifinals Event 5
For time:
- 10 squat snatches by 2:00
- 8 squat snatches by 4:00
- 6 squat snatches by 6:00
- 4 squat snatches by 8:00
- 2 squat snatches by 11:00
Time cap: 11 minutes
Men: 185, 205, 225, 245, 265 pounds
Women: 135, 145, 155, 165, 175 pounds
Semifinals Event 6
For time:
- 30/22-calorie Echo bike
- 15 muscle-ups
- 72-foot dumbbell walking lunge
Time cap: 6 minutes
Men: Two 100-pound dumbbells
Women: Two 70-pound dumbbells
[Related: “Staying the Course”: Dave Castro Comments on the Recent CrossFit Quarterfinals Penalties]
2024 CrossFit Games Semifinals Team Workouts
Semifinals Team Event 1
For time:
- 30 rope climbs*
- 120 wall-facing handstand push-ups*
- 150-calorie Echo bike
- 48-foot handstand walk, each
Time cap: 25 minutes
*Accumulated anyhow, Non-working athletes must hold the Worm.
Semifinals Team Event 2
For max load:
- 3 cleans
- 2 front squats
- 1 jerk
Semifinals Team Event 3
5 rounds for time:
- 800-meter run
- 15 worm thrusters
Time cap: 30 minutes
Semifinals Team Event 4
For time:
M/F pair 1:
- 30-calorie row
- 30 overhead squats
M/F pair 2:
- 90-calorie row
- 90 overhead squats
Time cap: 16 minutes
Men: 185 pounds
Women: 125 pounds
Semifinals Team Event 5
4 rounds for time:
- 5 synchro muscle-ups, pair 1
- 5 synchro muscle-ups, pair 2
- 10 Worm clean and jerks
- 15 synchro burpees over the Worm
- 1 section Worm walking lunge
Time cap: 16 minutes
2024 CrossFit Semifinals Schedule
The 2024 CrossFit Games Semifinals are set to take place May 16-June 2. Here is the schedule for all the competitions.
- Week 1 (May 16-19) – Asia Semifinal by Far East Throwdown, Europe Semifinal by French Throwdown
- Week 2 (May 23-26) – Oceania Semifinal by Torian Pro, North America West Semifinal by West Coast Classic
- Week 3 (May 31-June 2) – Africa Semifinal by Renegade Games, South America Semifinal by Copa Sur, and North America East by Syndicate Crown
Featured image: CrossFit Games
