The 2024 CrossFit Semifinals are the next and penultimate stage of the season, and they are scheduled to take place across the span of three weekends, starting on May 17th and wrapping up on June 2nd. The dates and locations of each Semifinal have been announced earlier, but there was one thing missing — the workouts. Well, in a recent Instagram post, CrossFit announced all Semifinal workouts for both Individuals and Teams.
The 2024 CrossFit Semifinals will be the first stage of the season where the athletes will compete face-to-face, as the Open and Quarterfinals were online events. The Semifinals are separated into seven separate competitions, one for each region. Moreover, each of the Semifinals has its own number of qualifying spots for the 2024 CrossFit Games. So, having seen the workouts, the competitors can begin strategizing and preparing for their Semifinal.
Related: 2024 CrossFit Quarterfinals Individual & Teams Results
2024 CrossFit Semifinals Workouts
Individual
Workout One
5 rounds for time:
- 800-meter run
- 10 clean and jerks
Time cap: 30 minutes
Women: 125-lb (56.7-kg)
Men: 185-lb (83.9-kg)
Workout Two
5 rounds for time:
- 100 double-unders
- 20 toes-to-bars
- 10 front squats
Time cap: 18 minutes
Women: 155-lb (70.3-kg)
Men: 225-lb (102-kg)
Workout Three
7 rounds for time:
- 10-calorie Echo bike
- 1 legless rope climb
- 10 box jump-overs
- 1 legless rope climb
Time cap: 16 minutes
Women: 24-inch box, 15-foot rope
Men: 30-inch box, 15-foot rope
Workout Four
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
Workout Five
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
Women: 135 / 145 / 155 / 165 / 175 lb (61.2 / 65.8 / 70.3 / 74.8 / 79.4 kg)
Men: 185 / 205 / 225 / 245 / 265 lb (83.9 / 93 / 102 / 111.1 / 120.2 kg)
Workout Six
For time:
- 30/22-calorie Echo bike
- 15 muscle-ups
- 72-foot dumbbell walking lunge
Time cap: 6 minutes
Women: Two 70-lb (31.8-kg) dumbbells
Men: Two 100-lb (45.3-kg) dumbbells
Related: 2024 CrossFit Open Winners Announced — Jonne Koski and Mirjam von Rohr Top the Leaderboards
Teams
Workout One
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.
Workout Two
For max load:
- 3 cleans
- 2 front squats
- 1 jerk
Workout Three
5 rounds for time:
- 800-meter run
- 15 Worm thrusters
Time cap: 30 minutes
Workout Four
For time:
M/F pair 1 / Three rounds of:
- 30-calorie row
- 30 overhead squats
M/F pair 2:
- 90-calorie row
- 90 overhead squats
Time cap: 16 minutes
Women: 125-lb (56.7-kg)
Men: 185-lb (83.9-kg)
Workout Five
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
Related: Mal O’Brien Reveals That She Will Not Compete in 2024 CrossFit Season
2024 CrossFit Semifinals Schedule
Week 1 — May 17-19
- Asia Semifinal by Far East Throwdown
- Europe Semifinal by French Throwodwn
Week 2 — May 24-26
- Oceania Semifinal by Torian Pro
- North America West Semifinal by West Coast Classic
Week 3 — May 31-June 2
- South America Semifinal by Copa Sur
- North America East Semifinal by Syndicate Crown
- Africa Semifinal by Renegade Games
The exact number of CrossFit Games qualifying spots that each of the 2024 CrossFit Semifinals gets will be determined by the ‘strength of the field’. So, with every athlete striving to secure their spot at the most prestigious CrossFit competition in the world, there is no doubt that the battles in the Semifinals will be epic as well.
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Are these the same workouts as the AGE Groups (Masters 65+)?
We have only covered the workouts posted by CrossFit on Instagram regarding the Individual and Teams divisions.