The CrossFit Games team has released the 2024 semifinal workouts for individuals and teams just weeks before the in-person events begin on May 16.
The semifinals represent the first in-person leg of the 2024 season for these individual and team athletes, who began their season with the CrossFit Open and advanced to an online quarterfinal.
- However, the quarter-finals did not come without difficulties, as many elite athletes, some former Semi-Finals and Games athletes, lost their places after major and minor penalties were given following a video review of the Quarter-Final 1 Individual Training.
After a heavily revamped qualifier and many sleepless nights for coaches around the world, it’s now time to return to the last stop before the 2024 CrossFit Games.
[Related: Video Review Penalties Shake Up Oceanias CrossFit Semifinal Lineup]
Remind me: The semi-final events are held over three weekends and in seven regions. All events are scheduled with the same workouts published by CrossFit HQ.
It appears the CrossFit Games team posted the workouts via their Instagram account only after YouTuber and CrossFit personality Andrew Hiller leaked two of them.
2024 CrossFit Games Semifinals Individual training
Semi-Finals Event 1
5 rounds per time of:
Time limit: 30 minutes
Men: 185 pounds
Women: 125 pounds
Semi-Finals Event 2
5 rounds by time:
Time limit: 18 minutes
Men: 225 pounds
Women: 155 pounds
Semi-final event 3
7 rounds by time:
- Echo 10 calorie bike
- 1 rope climb without legs
- 10 box jumps
- 1 rope climb without legs
Time limit: 16 minutes
Men: 30 inch box, 15 foot rope
Women: 24 inch box, 15 foot rope
Semi-Finals Event 4
By time:
- 400 meter rowing
- Walk 96 feet with your hands
- 600 meter rowing
- 120 foot walk
- 800 meter rowing
- 72 foot walk by hand
Time limit: 13 minutes
Semi-Finals Event 5
By time:
- 10 squats at 2:00
- 8 squats at 4:00
- 6 squats at 6:00
- 4 squats at 8:00
- 2 squats at 11:00
Time limit: 11 minutes
Men: 185, 205, 225, 245, 265 lbs
Women: 135, 145, 155, 165, 175 lbs
Semi-final event 6
By time:
- Echo 30/22 calorie bike
- 15 muscle-ups
- Dumbbell walking lunge 72 feet
Time limit: 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]
CrossFit Games 2024 Semi-Final Team Workouts
Semi-finals for teams 1
By time:
- 30 climbs per rope*
- 120 push-ups facing the wall*
- Echo 150 calorie bike
- 48 ft. hand walk, each
Time limit: 25 minutes
*Accumulated anyway, non-working athletes must hold the worm.
Semi-finals for teams 2
For maximum load:
- 3 cleaning
- 2 front squats
- 1 idiot
Semi-finals for teams 3
5 rounds by time:
- 800 meter race
- 15 worm thrusters
Time limit: 30 minutes
Semi-finals for teams 4
By time:
Pair M/F 1:
- Row of 30 calories
- 30 outdoor squats
Pair M/F 2:
- Row of 90 calories
- 90 outdoor squat
Time limit: 16 minutes
Men: 185 pounds
Women: 125 pounds
Semi-finals for teams 5
4 rounds by time:
- 5 synchronized muscles, pair 1
- 5 synchronized muscles, pair 2
- 10 Cleaning worms
- 15 synchronized burpees on the worm
- 1 section Walking Worm Lunge
Time limit: 16 minutes
2024 CrossFit Semi Finals Schedule
The 2024 CrossFit Games semifinals will take place from May 16 to June 2. Here is the schedule of all competitions.
- Week 1 (May 16 to 19) Asia Semi-Final for Far East Throwdown, Europe Semi-Final for French Throwdown
- Week 2 (May 23 to 26) Oceania Semi-Final for Torian Pro, North American Western Semi-Final for West Coast Classic
- Week 3 (May 31 to June 2) Africa Semi-Final by Renegade Games, South America Semi-Final by South Cup and North America by Syndicate Crown
Featured Image: CrossFit Games
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