CrossFit has unveiled the workouts for the 2024 Semifinals, just weeks ahead of the in-person events slated to commence on May 16.

These Semifinals mark the first physical stage of the 2024 season for both individual and team athletes, following their participation in the CrossFit Open and subsequent online Quarterfinal.

However, the Quarterfinals were not without controversy, as several elite athletes, including past Semifinals and Games participants, lost their berths due to penalties issued after a video review of Individual Quarterfinals Workout 1.

With the leaderboard significantly reshuffled, coaches worldwide have endured sleepless nights as they prepare for the final step before the 2024 CrossFit Games.

The Semifinal events will span three weekends across seven regions, with identical workouts programmed by CrossFit HQ.

Interestingly, the release of the workouts occurred via CrossFit's Instagram account, following a leak of two events by YouTuber and CrossFit personality, Andrew Hiller.

Here's a breakdown of the Semifinal workouts for individuals and teams:

Individual Workouts:

1. Semifinals Event 1: 5 rounds for time of 800-meter run and 10 clean and jerks (Men: 185 pounds, Women: 125 pounds). TC 30 minutes.

Endurance and strength combine in this classic CrossFit couplet. Pace your runs to maintain intensity on the barbell. 

2. Semifinals Event 2: 5 rounds for time of 100 double-unders, 20 toes-to-bar, and 10 front squats (Men: 225 pounds, Women: 155 pounds). TC 18 minutes.

This triplet challenges coordination and core strength. Smooth transitions between movements are key. 

3. Semifinals Event 3: 7 rounds for time of 10-calorie Echo bike, 1 legless rope climb, and 10 box jump overs (Men: 30-inch box, Women: 24-inch box). Time cap: 16 minutes

This high-intensity interval workout tests cardiovascular endurance and grip strength. 

4. Semifinals Event 4: 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.

A test of gymnastic ability and cardiovascular endurance, with a focus on balance and agility. 

5. Semifinals Event 5: 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  (Men: 185, 205, 225, 245, 265 pounds
Women: 135, 145, 155, 165, 175 pounds).Time cap: 11 minutes 

This ladder-style workout demands technique and strength under pressure.

6. Semifinals Event 6: For time, 30/22-calorie Echo bike, 15 muscle-ups, 72-foot dumbbell walking lunge 
(Men: Two 100-pound dumbbells, Women: Two 70-pound dumbbells). Time cap: 6 minutes 

A sprint-style workout that challenges upper body strength and stamina.

Team Workouts:

1. Semifinals Team Event 1:For time, 30 rope climbs*, 120 wall-facing handstand push-ups*, 150-calorie Echo bike, 48-foot handstand walk, each. Time cap: 25 minutes 

*While non-working athletes must hold the Worm.

2. Semifinals Team Event 2: For max load: 3 cleans, 2 front squats, 1 jerk.

3. Semifinals Team Event 3: 5 rounds for time: 800-meter run,15 worm thrusters. Time cap: 30 minutes.  

4. Semifinals Team Event 4: For time, pairing calorie rows and overhead squats. M/F pair 1:30-calorie row
30 overhead squats. M/F pair 2: 90-calorie row, 90 overhead squats (Men: 185 pounds, Women: 125 pounds).Time cap: 16 minutes 

5. Semifinals Team Event 5: 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 

Semifinals Schedule:

The 2024 CrossFit Games Semifinals are scheduled to run from May 16 to June 2, with competitions taking place across various regions on the following dates:

• Week 1 (May 16-19): Asia Semifinal by Far East Throwdown, Europe Semifinal by French Throwdown.
• Week 2 (May 23-26): Oceania Semifinal by Torian Pro, North America West Semifinal by West Coast Classic.
• Week 3 (May 31-June 2): Africa Semifinal by Renegade Games, South America Semifinal by Copa Sur, and North America East by Syndicate Crown.