2024 CrossFit Semifinals Individual & Teams Workouts Announced

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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