Semifinals Workouts
2025 CrossFit Games
As many rounds and reps as possible in 15 minutes of:
3 muscle-ups
3 back squats
30-foot handstand walk (15 feet out and back)
*Add 3 reps to the muscle-ups and squats every round.
♀ 185 lb (83 kg)
♂ 275 lb (125 kg)
Workout 1 brought to you by
Download the workout description and scorecard for your division:
-
DOWNLOAD YOUR SCORECARD
WORKOUT DETAILS
QUICK START
- Start with one hand touching the barbell.
- At “go,” move to the rings and complete 3 muscle-ups.
- Then, move back to the barbell and complete 3 back squats.
- Then, perform a 30-foot (9.14-meter) handstand walk (15 feet out [4.57 meters] and 15 feet back).
- Each 15-foot section will count as 1 repetition.
- Next, return to the rings and perform 6 muscle-ups.
- Then, perform 6 back squats.
- Then, perform another 30-foot handstand walk.
- Repeat this sequence, adding 3 reps to the muscle-ups and back squats each round.
- The handstand walk distance remains 30 feet.
- Your score will be the total number of repetitions performed within the 15-minute time cap.
NOTES
- A rack may be used for the barbell.
- Athletes cannot receive any assistance with the barbell at any time during the workout.
- During the handstand walk, each 15-foot section is considered 1 rep.
- If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.
- For safety, the following setup must be followed:
- The rings must be placed at least 5 feet from the barbell.
- Athletes must wear shoes at all times during the workout.
TIEBREAK
Record the time after each completed set of back squats. The LAST completed set will be the tiebreak time. If athletes tie on total reps, the athlete with the faster tiebreak time will win the tie.
EQUIPMENT
- Barbell
- Men are required to use a 45-lb (20-kg) barbell.
- Women are required to use a 35-lb (15-kg) barbell.
- Bumper plates
- Maximum of 18 inches (45 centimeters) diameter.
- Collars
- Squat rack (the barbell may rest on any platform, e.g., jerk blocks)
- Rings
- Tape MUST be used to indicate the rings are 5 feet from the barbell and to mark the ends of the 15-foot handstand walk sections.
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 deducted from the athlete’s total score:
- False start, hand leaves barbell before “go” = 1-rep penalty
- Muscle-up no-rep, to include facing away from the camera = 1-rep penalty
- Back squat no-rep = 1-rep penalty
- Handstand walk no-rep = 1-rep penalty
- Receiving any assistance with equipment = 1-rep penalty per instance
- Any repetitions completed with the barbell closer than 5 feet = 1-rep penalty
- Failure to perform the required number of reps in a round will result in your score stopping at that point.
- 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 6 reps but moves on at rep 4. The athlete’s score will be 4, 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.
-
1 of 11This 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. Facing away from the camera or using a camera angle directly in front or behind the athlete’s body during the muscle-ups is NOT allowed.
2 of 11The Muscle-Up: Begin each rep hanging with arms fully extended and feet off the ground. Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted. The rep is credited when: Elbows are fully locked out. Shoulders are directly above, or slightly in front of, the hands. NOTE: Athletes MUST use a camera setup that shows a ¾ or profile view of the muscle-up facing the camera.
3 of 11Common no-reps for the muscle-up include but are not limited to: Starting the rep with flexed (bent) arms. Any part of the foot rising above the bottom of the rings during the kip. Not reaching full extension of the elbows. Reaching lockout with the shoulders behind the hands (locking out while falling away from the rings). Facing away from the camera or using an angle directly in front or behind the athlete’s body.
4 of 11NOTE: Athletes CANNOT receive any assistance steadying the rings at any time once the workout has begun.
5 of 11The Back Squat: The bar must be placed on the back. The athlete’s hip crease must CLEARLY pass below the top of the knees in the bottom position. The rep is credited when: The athlete’s hips and knees are fully extended. The bar is resting on the athlete’s shoulders. The athlete’s feet are in line with one another when the athlete is viewed from profile. Athletes MUST reach full hip and knee extension BEFORE racking the barbell.
6 of 11NOTES: A squat rack, jerk blocks, or other implements may be used to support the barbell when not in use, as long as it does not obscure the view of the athlete while they are squatting. Athletes MUST use a camera setup that shows a ¾ or profile view of the back squat. Athletes do NOT need to face the camera on the back squat. Athletes CANNOT have assistance returning the bar to the rack in the event of a failed lift. Collars MUST be on the outside of the plates before beginning the lift.
7 of 11Common no-reps for the back squat include but are not limited: Not squatting deep enough. Not standing to full extension of the hips and/or knees. Racking the bar before full extension. Receiving assistance with the barbell. Using a camera angle that is directly in front of or behind the athlete.
8 of 11The Handstand Walk: When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. Both hands, including palms and fingers, must touch the ground completely clear of the line marking the end of the length before your feet touch the ground. If at any time you come down from your hands before finishing the 15-foot section, you must repeat the entire section. You are not required to kick down after completing a segment.
9 of 11NOTES: Each 15-foot length will count as 1 rep. Athletes MUST use a camera setup that clearly shows the entire body, including a clear view of the hands, during the handstand walk. There is no designated width of the handstand walk lane.
10 of 11Common no-reps for the handstand walk include but are not limited: Placing your hands or fingers on or over the line when kicking up. Finishing with one or both hands on the line instead of clearly over the line. Any portion of the body touching the ground before both hands are clearly touching the ground over the line at the finish of a section.
11 of 11NOTE: If the athlete receives a no-rep at any time for any reason, they must complete the entire section again. If an athlete is mid-section at the time cap, they will NOT get credit for that repetition.