The 2024 CrossFit Semifinals, spanning three weekends from May 17th to June 2nd, mark a crucial phase in the season. Furthermore, each region hosts its own competition, with workout details recently disclosed via an Instagram post by CrossFit.
Additionally, moving from virtual competitions in the Open and Quarterfinals, athletes now face each other in person across seven separate competitions tailored to their regions. Furthermore, qualification for the 2024 CrossFit Games is at stake, with varying spots available in each region.
Moreover, competitors analyze the unveiled workouts to adjust their training and strategies for the Semifinals. Notably, months of dedication and preparation culminate in this stage, representing a significant milestone for athletes.
In addition, the anticipation among CrossFit enthusiasts grows as they await the Semifinals, anticipating remarkable displays of athleticism and sportsmanship. Furthermore, with each workout reveal, excitement builds for the upcoming competition season.
Furthermore, as the Semifinals approach, athletes focus on final preparations, refining their skills and strategies. Also, with the chance to secure coveted qualifying spots, anticipation rises as the countdown to the Semifinals begins.
2024 CrossFit Semifinals Official Workouts
The 2024 CrossFit Semifinals have unveiled the official workouts for both individuals and teams, setting the stage for intense competition. Moreover, for individuals, the challenges range from endurance tests to displays of strength and agility.
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Individual
Workout 1
Firstly, Workout 1 requires five rounds of an 800-meter run and 10 clean and jerks within a 30-minute time cap. Moreover, the weights vary for women and men, adding to the intensity.
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 2
Secondly, athletes tackle five rounds of double-unders, toes-to-bars, and front squats within an 18-minute time frame. Again, the weights differ based on gender.
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 3
Furthermore, workout 3 presents a grueling seven-round circuit featuring an Echo bike, rope climbs, and box jump-overs, testing both cardio and strength.
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 4
Fourthly, this workout demands a combination of rowing and handstand walking, challenging athletes’ coordination and endurance under pressure.
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 5
Fifth, in this workout participants must complete a series of squat snatches within specific time intervals, pushing their limits as the weights increase progressively.
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 6
Finally, this workout is a sprint-like challenge involving an Echo bike, muscle-ups, and dumbbell walking lunges, demanding speed and efficiency to finish within the six-minute time cap.
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
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Teams
Teams face a series of demanding workouts designed to test their strength, coordination, and teamwork.
Workout 1
Firstly, in Workout 1, teams must complete a challenging circuit that includes rope climbs, wall-facing handstand push-ups, an Echo bike, and a handstand walk, all within a 25-minute time cap.
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 2
Secondly, this Workout shifts the focus to maximum load, with teams aiming to lift as much weight as possible in a sequence of cleans, front squats, and jerks.
For max load:
- 3 cleans
- 2 front squats
- 1 jerk
Workout 3
Thirdly, in this Workout – teams tackle five rounds of an 800-meter run and 15 Worm thrusters within a 30-minute time cap, pushing their endurance to the limit.
5 rounds for time:
- 800-meter run
- 15 Worm thrusters
- Time cap: 30 minutes
Workout 4
Furthermore, Workout 4 presents a paired challenge, with one male and one female athlete completing three rounds of rowing and overhead squats, while another pair tackles a more substantial workload, all within a 16-minute time cap.
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 5
Finally, Workout 5 demands synchronized movements, with teams performing muscle-ups, Worm clean and jerks, burpees over the Worm, and a Worm walking lunge, aiming to complete four rounds within 16 minutes.
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
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2024 CrossFit Semifinals Official Schedule
1. Week 1 — May 17-19
- Asia Semifinal by Far East Throwdown
- Europe Semifinal by French Throwodwn
2. Week 2 — May 24-26
- Oceania Semifinal by Torian Pro
- North America West Semifinal by West Coast Classic
3. Week 3 — May 31-June 2
- South America Semifinal by Copa Sur
- North America East Semifinal by Syndicate Crown
- Africa Semifinal by Renegade Games
Additionally, the allocation of CrossFit Games qualifying spots for each 2024 CrossFit Semifinal hinges on the strength of the participant pool. Furthermore, with athletes vying to secure their berths at the esteemed CrossFit Games, the Semifinals promise intense and fiercely contested battles.
Overview
The 2024 CrossFit Semifinals, scheduled from May 17th to June 2nd, represent a pivotal stage in the season, featuring in-person competitions across various regions. Recently, unveiled workouts – disclosed via CrossFit’s Instagram, set the stage for intense competition. Furthermore, athletes transition from virtual events to face-to-face challenges, aiming to secure spots in the 2024 CrossFit Games. Moreover, with each region hosting its own competition, athletes strategize and prepare for the rigorous challenges ahead. However, as anticipation among CrossFit enthusiasts grows, athletes focus on refining their skills and strategies for the fiercely contested battles ahead.
Featured Image @2024 Crossfit Semifinals Workouts, @crossfitgames (Instagram)