Semifinals Workouts
2025 CrossFit Games
20-18-16-14-12-10-8-6-4-2 reps for time of:
Dumbbell overhead walking lunges
GHD sit-ups
♀ 50-lb (22.5-kg) dumbbells
♂ 70-lb (32.5-kg) dumbbells
Time cap: 20 minutes
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WORKOUT DETAILS
QUICK START
- Start standing with one hand on the GHD.
- At “go,” move to the dumbbells and complete 20 dumbbell overhead lunges.
- Athletes may lunge NO MORE than 10 steps in one direction before turning around during any round.
- Then, move to the GHD and complete 20 GHD sit-ups.
- Then, move back to the dumbbells and complete 18 dumbbell overhead lunges.
- Then, move to the GHD and complete 18 GHD sit-ups.
- Continue in this fashion to complete the rounds of 16, 14, 12, 10, 8, 6, 4, and 2 reps.
- Your score will be the total time taken to complete all of the reps.
NOTES
- Time stops when you complete the final GHD sit-up (both hands touch the foot pads).
- The dumbbells must be placed at least 5 feet (1.5 meters) from the center of the GHD for safety.
- Gymnastics grips are not allowed during this workout.
TIEBREAK
A tiebreak time will be taken after completing the round of 10 reps. If athletes tie on total reps completed, the athlete with the faster tiebreak time will win the tie. If the athlete does not reach the round of 10, they do not have a tiebreak time and they should leave the tiebreak field blank. Their tiebreak will automatically default to the time cap. Athletes who complete the workout will not enter a tiebreak time.
EQUIPMENT
- GHD
- Two dumbbells of appropriate weight
- Tape to indicate the center of the GHD is 5 feet away from the dumbbells
Refer to APPENDIX D in the 2025 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES
Penalties may be deducted from 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 added to the athlete’s finishing time:
- False start, hand comes off the GHD before “go” = 5-second penalty
- Lunge no-rep, to include lunging more than 10 steps in one direction = 4-second penalty
- GHD sit-up no-rep, to include any repetitions with the dumbbells closer than 5 feet to the GHD = 3-second penalty
- 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 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.
See APPENDIX D in the 2025 CrossFit Games Rulebook for video review penalty information.
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1 of 12This floor plan is one option based on the REQUIRED 5-foot distances. Any floor plan that allows for the 5-foot distances and full video-capture of each movement may be used.
2 of 12The Dumbbell Overhead Walking Lunge: Each rep begins with the dumbbells in the overhead position, the feet together, and the hips and legs extended.
3 of 12The dumbbells must remain overhead. A full grip around the handle of the dumbbell must be maintained. Resting the head of the dumbbell in the hand is NOT allowed. The dumbbells may not be held/pressed together in the overhead position.
4 of 12The 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. The rep is credited when: The dumbbells are overhead (full arm extension is NOT required). The hips and knees are fully extended.
5 of 12NOTES: Athletes must lunge in a straight path and must walk forward. Athletes may lunge NO MORE than 10 steps in one direction. For example, during the round of 16, athletes may lunge 10 reps out and 6 reps back. As an alternative example, 8 lunges out and 8 lunges back would be acceptable. During the rounds of less than 10 reps, athletes may perform ALL of the lunges without turning around if they choose.
6 of 12The dumbbells may be brought to the shoulder or kept overhead during the turnaround. Athletes may put the dumbbells down at any time after a rep is completed. All lunges must be clearly visible on camera. In the event of a no-rep, athletes may continue from where they left off. There is no designated “restart” position. Gymnastics grips are NOT allowed.
7 of 12Common no-reps for the dumbbell overhead walking lunge include but are not limited to: Missing extension of the hips and/or legs. Lowering the dumbbells before full extension of the knees and hips. The dumbbell(s) touching any part of the body other than the hands. Not touching the knee to the ground. Holding/squeezing the dumbbells together. Lunging more than 10 steps before turning around.
8 of 12The GHD Sit-Up: Begin and end each rep seated on the GHD with both hands touching the foot pads. NOTE: The first repetition MUST include a touch of the foot pads with BOTH hands before descending. The athlete’s hips must be placed on or behind the middle of the seat pad(s).
9 of 12You must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser MUST be overhead, not to the side of your body. Your fingers must be at least in line with the top of your head when viewed from profile. The rep is credited when both hands touch the foot pads.
10 of 12Equipment note: The distance from the top of the seat pad to the floor may be no fewer than: 40 inches (102 centimeters) for men, 37 inches (94 centimeters) for women
11 of 12If you are using a GHD that EXCEEDS the height requirement, you may touch an elevated target that creates the correct distance — e.g., women may use a 6-inch (15-centimeter) riser on a 43-inch (109-centimeter) GHD to create a net height of 37 inches (94 centimeters).
12 of 12Common no-reps for the GHD sit-up include but are not limited: Starting the first repetition without touching both hands to the foot pads. Missing the touch of the foot pads. Missing the touch at the ground with one or both hands. Touching the ground at the side of the body. Setting up with the hips in front of the middle of the pad. Any reps with the dumbbell closer than 5 feet to the GHD.