CrossFit Games 2025 Semifinals – Team Workouts Overview & Strategy Guide
The 2025 CrossFit Games Semifinal Team workouts have been released, and there’s a lot to unpack. With some interesting programming choices and a few surprises, let’s dive into the workouts and outline key strategies for teams aiming to maximize performance.
Workout 1: Clean and Jerk + Synchro Burpees
5 Rounds for Time:
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15 Clean and Jerks (MM/FF pairs)
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20 Synchro Line-Facing Burpees
♀ 95 lb (43 kg) | ♂ 135 lb (61 kg)
Time cap: 15 minutes
Key Insights:
This workout is a grind of 75 total clean and jerks and 100 synchro burpees.
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Clean and jerks can be split as needed between partners.
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Burpees must be performed together in full synchrony.
Strategy:
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Efficient barbell cycling—fast singles or short touch-and-go sets.
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Stay low and smooth on burpees—time can be easily lost with inefficient movement.
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Burpees, not the barbell, will decide placement.
Workout 2: Synchro Dumbbells & Box Jump Overs
For Time:
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75 Synchro Dumbbell Cleans
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50 Box Jump-Overs (MM/FF pairs, one working at a time)
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75 Synchro Dumbbell Shoulder-to-Overheads
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50 Box Jump-Overs
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75 Synchro Dumbbell Thrusters
♀ 35-lb Dumbbells | ♂ 50-lb Dumbbells
♀ 20-inch box | ♂ 24-inch box
Time cap: 20 minutes
Key Insights:
While box jump-overs offer slight recovery, the synchronized dumbbell movements will define success here.
Strategy:
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Prioritize tight synchronization and smooth transitions.
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Thrusters at the end will be the biggest separator—stay composed.
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Good communication will win this workout.
Workout 3: Wall Balls, Toes-to-Bar, Row
For Time, in M/F pairs:
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100 Wall-Ball Shots
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100 Toes-to-Bar
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100 Calorie Row
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100 Toes-to-Bar
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100 Wall-Ball Shots
♀ 14-lb ball | ♂ 20-lb ball | 10-ft target
Time cap: 25 minutes
Key Insights:
Both pairs must finish each station before either can move on.
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Balancing workload between partners is critical.
Strategy:
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Stack stronger athletes across both pairs to prevent bottlenecks.
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Clear communication on rep distribution.
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Adapt quickly if one athlete fatigues faster.
Workout 4: Running & Pulling Skills
For Time:
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800-meter Run
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100 Pull-Ups (one athlete working at a time)
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800-meter Run
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100 Chest-to-Bar Pull-Ups
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800-meter Run
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100 Muscle-Ups
Time cap: 25 minutes
Key Insights:
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First time running has been included in an online CrossFit competition.
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Course layout is flexible, but video submission must show it clearly.
Strategy:
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Plan a proper measured course—accuracy is critical.
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Strong runners and muscle-up performers will make the difference.
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Teams must ensure clear standards to avoid penalties.
Workout 5: Team Front Squat Total
For Max Load:
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Each athlete has three attempts.
Time cap: 20 minutes
Key Insights:
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Pure strength test.
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No strategy beyond hitting consistent lifts.
Strategy:
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Open conservatively, secure a score, then push heavier attempts.
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Maximize scores without risking failed reps early on.
Proposed Workout Order for Best Performance:
Day 1:
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Workout 5 (Front Squat Total) – Perform first when freshest.
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Workout 4 (Run + Pulling) – Get upper-body pulling done before fatigue sets in.
Day 2:
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Workout 1 (Clean and Jerks + Burpees) – Shorter, power-focused effort.
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Workout 3 (Wall Balls + Toes-to-Bar + Row) – More aerobic and manageable after heavier lifting.
Day 3:
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Workout 2 (Synchro Dumbbells) – Finish with controlled team movement focus.
A Big Talking Point: Running in an Online Competition
Running has never before been programmed in an online CrossFit competition. Including it this year presents serious logistical challenges:
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Teams must carefully measure their course and plan filming.
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Ensuring integrity and fairness across different conditions will be very difficult.
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Potential for inconsistency and even cheating exists, given the flexibility of course design.
CrossFit HQ is relying heavily on the community’s honesty and integrity. While most will comply, competitive history across all sports shows that if there’s room to exploit a loophole, some will.
Ultimately, this decision introduces risk and controversy into an otherwise straightforward series of events. Time will tell how fairly and smoothly it plays out.
Final Thoughts
The 2025 CrossFit Games Team Semifinals programming delivers a diverse range of physical tests.
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Success will depend heavily on communication, pacing, and execution across all events.
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Teams that can adapt to different styles of workouts—from heavy lifting to synchronized endurance—will rise to the top.
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Managing fatigue smartly and balancing team strengths will be critical over the weekend.
Plan carefully, execute cleanly, and leave nothing on the floor.
