Midsummer Games 2025

3 ROUNDS FOR TIME 12 MIN TIMECAP

40 TOES TO BAR

30 SYNCHRO ALT DB SNATCH (BOTH ATHLETES WORK) (Male 22.5kg, Female 15kg)

20 BURPEES OVER DUMBBELL

REPETITIONS CAN BE SPLIT BETWEEN

PARTNERS ANY WAY EXCEPT FOR SYNCHRO

DB SNATCHES. SNATCHES MUST ALTERNATE.

BURPEE REPS: 2 FOOT TAKE OFF, 2 FOOT LANDING.

TOES TO BAR STANDARD

- The athlete must go from a full hang to having both toes touch the pull-up bar.

At the start of each rep the arms must be fully extended and heels must be brought back

behind the bar. Athletes may wrap tape around the bar OR wear hand protection but may

not do both. The rep is credited when both feet come into contact with the bar at the same

time, between the hands. Any part of the feet may make contact with the bar.

SYNCHRO DUMBBELL SNATCH STANDARD

Each rep starts with both heads of the dumbbell on the ground.

Lift the dumbbell overhead in one motion.

The rep is credited when all athletes have: Knees, hips, and elbow of the working arm fully extended.

The middle of the dumbbell in line with, or behind, the body when viewed from the side.

The team MUST be synchronized at the top of each rep.

If an athlete arrives at the finish position ahead of the others, they may wait for their teammates.

Athletes must alternate arms after each rep.

There is no requirement for when the dumbbell changes hands after the rep is completed.

If any teammate at any time receives a no rep, the entire team must repeat the rep

You cannot rest the non-working hand/arm on the thigh or body.

BURPEE OVER DUMBBELL STANDARD

Start on one side of the dumbbell.

The chest and thighs must touch the floor at the bottom of each rep.

Return to both feet with the hands off the floor.

Jumping or stepping in and out of the bottom of the burpee is permitted.

Jump over the dumbbell (both feet must be off the ground).

Some portion of both feet must clearly pass over the dumbbell (not around it).

A two-foot take-off or landing IS required.

The rep is credited when both feet are on the opposite side of the dumbbell.

2-2-2-3 MINUTE INTERVALS / 1 MIN REST BETWEEN ROUNDS

15 DEADLIFTS EACH 80/55KG

20 HANDSTAND PUSH-UPS (WITH ABMAT)

AMRAP ECHO BIKE CALS

SCORE = TOTAL ECHO BIKE CALORIES ACROSS ALL ROUNDS

DEADLIFT STANDARD

Start every rep with the barbell on the ground. One athlete must complete all 15 of their deadlifts before athlete 2 can begin their set of deadlifts.

Hands must be outside the knees. Sumo deadlifts are not allowed.

Arms must be straight throughout. No bouncing.

The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

HANDSTAND PUSH-UP STANDARD

Athletes must maintain a handstand position with their hands on a tape line 10 inches from the wall, and their head must touch the floor at the bottom of each rep. The arms must be fully extended at the top of the rep, with the shoulders in line with the body. Kipping is allowed, but the athlete must return to a fully extended lockout position at the top.  

Hand Placement:
Hands must be placed on the tape line 30 inches long and no wider than 2 inches, positioned 10 inches from the wall.  

Starting Position:
The athlete must begin with arms fully extended and shoulders in line with the body, with toes against the wall.  

Bottom Position:
At the bottom of the movement, the athlete's head must make contact with the floor.If using plates and an ab mat, the head must pass below the palms.  

Finishing Position:
The athlete must return to the starting position with arms fully extended, shoulders in line with the body, and toes against the wall.  

Kipping:
Kipping is permitted, but the athlete must return to the fully extended lockout position at the top of each rep.  

No-Reps:
Reps will not count if the athlete's hands come off the tape line, if they do not reach the fully extended lockout position, or if their head does not touch the floor at the bottom. 

FOR TIME / 15 MIN TIME CAP

ATHLETE 1: 20 THRUSTERS WEIGHT 1

ATHLETE 2: 20 THRUSTERS WEIGHT 1

30 CAL ROW

30 ALTERNATING BOX JUMP OVERS 20”

ATHLETE 1: 15 THRUSTERS WEIGHT 2

ATHLETE 2: 15 THRUSTERS WEIGHT 2

30 CAL ROW

30 ALTERNATING BOX JUMP OVERS 20”

ATHLETE 1: 10 THRUSTERS WEIGHT 3

ATHLETE 2: 10 THRUSTERS WEIGHT 3

30 CAL ROW

30 ALTERNATING BOX JUMP OVERS 20”

THRUSTER WEIGHT:

MALE WEIGHT 1 40KG/WEIGHT 2 50KG/WEIGHT 3 60KG

FEMALE WEIGHT 1 30KG/WEIGHT 2 35KG/WEIGHT 3 40KG

*ATHLETES MUST CHANGE THEIR OWN WEIGHTS. COLLARS MUST BE IN PLACE.

THRUSTER STANDARD

Thrusters must begin with the barbell on the ground, and the athlete must squat below parallel, with the hip crease below the top of the knees. The rep is completed when the athlete reaches full extension with the hips, knees, and arms locked out overhead, and the bar directly over their body. A full squat clean from the ground is permitted for the first rep.  
Thruster Standards Breakdown:
Starting Position: The barbell starts on the ground.  
Squat Depth: The athlete must squat below parallel, meaning the hip crease must pass below the top of the knees.  
Lockout: The rep is completed when the athlete reaches full extension of the hips, knees, and arms, with the bar directly overhead.  
No Pausing: There should be no pause at the top of the squat to jerk the bar; it should be one fluid movement.  
Clean from Ground: A full squat clean is allowed for the first rep when taking the bar from the ground.  
Bar Overhead: The bar must be directly over or slightly behind the middle of the body.  
No Jerk: A front squat into a jerk is not permitted. 

Athletes must complete all their assigned reps of thrusters each set before their partner can work.

ROWER STANDARD

An athlete must stay on rower until monitor displays 30 calories have been achieved. Judge will signal when calories are achieved.

ALTERNATING BOX JUMP OVER

Team mates start at same side of box each rep. Once they land on opposite side, they return to the side they started, while their team mate completes their rep. Athletes will alternate reps - one athlete completes one rep of a box jump over, then their partner completes one rep. This sequence continues until 30 reps are scored each round.

Two-foot takeoff: The athlete must jump onto the box using both feet.  
No requirement to stand tall: Unlike a standard box jump, there's no need to fully extend the hips and knees on top of the box for a box jump-over.  
Feet only on the box: Only the athlete's feet should make contact with the box.  
Landing on the other side: The rep is counted when both feet land on the ground on the opposite side of the box.  
Rebounding is not allowed: Athletes cannot jump off the box and immediately jump back on.  
Stepping down: Athletes must step down from the box.  
Jumping over is not allowed: Athletes cannot  jump completely over the box. 
 

For Time

12 minute time cap

Both athletes start with a hand on wall behind pull-up bar 

Athlete 1 completes all reps: 21 DUAL DUMBBELL THRUSTERS (Male 22.5kg, Female 15kg)

Then Athlete 2 completes all reps: 21 DUAL DUMBBELL THRUSTERS

14 BURPEE BAR MUSCLE UPS (split any way)

30 DUAL DUMBBELL THRUSTERS (split any way)

10 BURPEE BAR MUSCLE UPS (split any way)

42 DUAL DUMBBELL THRUSTERS (split any way)

Athlete 1 completes all reps: 7 BURPEE BAR MUSCLE UPS

Athlete 2 completes all reps: 7 BURPEE BAR MUSCLE UPS

DUMBBELL THRUSTER STANDARD:

Each set of dumbbell thrusters begins with dumbbells on the ground.

Hold the dumbbells in the front-rack position during the squat.

Dumbbells move from the bottom of a front squat to full lockout overhead.

A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

The hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when:

- the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.

- both dumbbells are directly over or slightly behind the middle of the body.

Continue pressing the weight up until lockout.

Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Athletes may not receive any assistance moving the dumbbells.

BURPEE MUSCLE UP STANDARD:

Burpee Bar Muscle-Up - Athletes must touch the chest and thighs to the ground at the

bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete

is using an exercise mat (or other similar equipment) to decrease the distance between the

ground and the pull-up bar, the entire body must be on the same surface in the bottom

position. At the top of each burpee, the athlete must complete a bar muscle-up. Athletes

must jump to the bar, and then begin with or pass through a hang below the bar with the

arms fully extended and the feet off the ground before then completing a bar muscle-up.

Kipping the muscleup is acceptable, but pull-overs, rolls to support and glide kips are not

permitted. No portion of the foot may rise above the height of the bar during the kip. The

rep is credited when the arms are fully locked out while the athlete is in the support position

above the bar with the shoulders over or in front of the bar. Only the hands and no other

part of the arm may touch the pull-up bar to assist the athlete completing the rep. Athletes

may wrap tape around the pull-up bar OR wear hand protection but may not do both.

2-2-2-3 MINUTE INTERVALS / 1 MINUTE REST BETWEEN ROUNDS

21 CAL ECHO BIKE

7 SANDBAG TO SHOULDER EACH 60/45KG

AMRAP STRICT HANDSTAND PUSH-UPS

SCORE= TOTAL STRICT HANDSTAND PUSH-UPS

ECHO BIKE STANDARD

Calories on echo bike can be split any way. One athlete must stay on echo bike until 21 calories are on screen. Monitor is reset after every round. Sandbag to shoulder reps cannot start until judge gives signal to work.

SANDBAG TO SHOULDER STANDARD

The repetition is credited when the sandbag clearly passes over the top of the athlete's shoulder. Athletes must be at full hip and knee extension when the sand bag passes over the shoulder. No throwing and ducking. The sandbag may not roll off the side of the shoulder. Athletes can split sandbag reps any way that they like, so long as each athlete completes 7 reps each.

STRICT HANDSTAND PUSH-UP STANDARD

Each rep begins and ends in the lockout position with:
Both hands touching the tape line.
Any portion of the hands may be touching the line (fingers OK).
Heels against the wall.
Both arms fully extended and shoulders in line with the body.

The arms must be fully extended and in line with the body before descending.
At the bottom, the head must make contact with the ground.
The head does NOT need to touch the tape line.

Each rep is credited when the athlete returns to the lockout position with:
Heels on the wall.
Arms, hips, and legs fully extended.
Shoulders in line with the body.

FOR TIME / 15 MIN TIME CAP

ATHLETE 1 15’ HANDSTAND WALK & 15’ SHUTTLE , 15’ HANDSTAND WALK & 15’ SHUTTLE ATHLETE 2 15’ HANDSTAND WALK & 15’ SHUTTLE , 15’ HANDSTAND WALK & 15’ SHUTTLE

40 CHEST TO BAR

ATHLETE 1 10 SNATCH 70KG M / 50KG F

ATHLETE 2 10 SNATCH 70KG M / 50KG F

1000M ROW

ATHLETE 1 10 SNATCH 70KG M / 50KG F

ATHLETE 2 10 SNATCH 70KG M / 50KG F

40 CHEST TO BAR

ATHLETE 1 15’ HANDSTAND WALK & 15’ SHUTTLE, 15’ HANDSTAND WALK & 15’ SHUTTLE ATHLETE 2 15’ HANDSTAND WALK & 15’ SHUTTLE, 15’ HANDSTAND WALK & 15’ SHUTTLE

HANDSTAND WALK STANDARD

The handstand walk area is divided into 3-foot segments, marked on the floor. Athletes must start with their feet behind the line and their hands must also be behind the line when kicking up. Both hands must cross the line marking each 3-foot section to earn credit. If athlete come down before crossing the line 3-foot marker line, they must repeat that section. Each 3 foot section = 1 rep. 

SHUTTLE RUN STANDARD

The shuttle run involves sprinting between two points, covering a total of 15 feet. 
Start Position: Both feet must be behind the start line before each sprint.  
No Reps: Feet on or in front of the line will result in a no-rep.  

Each athlete must complete 2 sets of 1 handstand walk & 1 shuttle run before their partner can work.

CHEST TO BAR PULL-UP STANDARD

Starting Position:
The athlete begins from a dead hang with arms fully extended and feet off the ground.  
Chest Contact:
The rep is credited when the athlete's chest clearly makes contact with the bar at or below the collarbone.  
Full Extension:
At the bottom of the movement, the arms must be fully extended before initiating the next rep.  
Grip and Style:
Any grip is permitted (overhand, underhand, mixed), and the pull-up can be strict, kipping or butterfly style.  

Chest to bar reps can be split any way between team mates.

ROW STANDARD

Rower metres can be split any way between team mates. An athlete must stay on rower until monitor reads 1000m. Judge must signal at the 1000m mark before a team mate can work.

SNATCH STANDARD

requires athletes to lift a weight from the ground to an overhead position in one continuous motion.The rep is considered complete when the athlete's hips, knees, and arms are fully extended, and the barbell is directly over the middle of the body.Different variations like muscle snatch, power snatch, squat snatch, or split snatch are allowed.  
Here's a more detailed breakdown of the snatch standards in CrossFit Open workouts: 
General Standards:
One Smooth Motion: The barbell must be lifted from the ground to the overhead position in one fluid motion.
Overhead Lockout: At the top of the movement, the athlete's hips, knees, and arms must be fully extended.
Barbell Position: The barbell should be directly over the middle of the body, with the feet aligned under the hips. 
Variations Allowed:
Muscle Snatch: A snatch performed without a squat.  
Power Snatch: A snatch where the athlete receives the barbell in a partial squat position.  
Squat Snatch: A snatch where the athlete receives the barbell in a full squat position.  
Split Snatch: A snatch where the athlete lands with one foot in front of the other.  

Important Considerations:
No Clean and Jerk:
A clean and jerk is not allowed; the barbell must go from the floor to overhead in one movement.  
Touch-and-Go:
Touch-and-go is permitted, meaning the athlete can bring the barbell back to the ground and immediately lift it again for the next rep without pausing in the overhead position.  
Weight:
70kg Male athletes / 55kg Female athletes

One athlete must complete all 10 reps of their snatches before their team mate can work.

FOR TIME

100 WALL BALLS (6kg for all) Males use 10' target, females use 9' target

50 CAL ECHO BIKE

50 WALL BALLS(6kg for all) Males use 10' target, females use 9' target

50 CAL ECHO BIKE

All reps can be split any way.

WALL BALL STANDARD

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target (10' for males, 9' for females). The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is a no rep.

ECHO BIKE CALORIES

Echo bike can be split anyway. Athlete must stay seated on echo bike until display shows 50 calories have been reached. Echo bike monitor will be reset for each set of 50 calories. Wall ball reps cannot start until judge signals to do so.

FOR TIME / 18 MIN TIMECAP

ATHLETE 1: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F

ATHLETE 2: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F 

800M ROW

30 SYNCHRO BURPEES OVER ROWER

ATHLETE 1: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F

ATHLETE 2: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F

600M ROW

20 SYNCHRO BURPEES OVER ROWER

ATHLETE 1: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F

ATHLETE 2: 30 ALTERNATING DUMBBELL SNATCH 15kg M/10kg F

400M ROW

10 SYNCHRO BURPEES OVER ROWER

ALTERNATING DUMBBELL SNATCH STANDARD

The dumbbell must be lifted from the floor to an overhead position in one motion, with both heads of the dumbbell touching the floor at the start of each rep. Athletes must alternate arms after each successful repetition, and the non-lifting arm cannot touch the body during the rep. The rep is completed when the arms, hips, and knees are fully extended, and the dumbbell is directly overhead.  
Starting Position:
Both heads of the dumbbell must touch the ground at the beginning of each rep.  
One Motion:
The dumbbell must be lifted from the floor to the overhead position in one continuous movement. A clean and press or a clean and jerk is not allowed.  
Touch-and-Go Allowed:
Touch-and-go is permitted, but bouncing the dumbbell off the body is not.  
Alternating Arms:
Athletes must alternate arms after each successful repetition.  
Non-Lifting Arm:
The non-lifting arm or hand cannot make contact with the body during the repetition.  
Overhead Position:
The rep is completed when the arms, hips, and knees are fully extended, and the dumbbell is directly overhead, aligned with the middle of the athlete's body when viewed from the side. 

One athlete must complete all 30 reps of their alternating dumbbell snatch before their partner can work.

SYNCHRO BURPEE OVER ROWER STANDARD

Both athletes must perform burpees in unison over a rowing machine, with synchronized chest and thighs touching the ground during the burpee and a two-foot jump or step over the rower. Each rep is counted when both athletes land on the opposite side of the rower with both feet simultaneously.  

Synchronization:
Both athletes must perform the burpee portion of the movement at the same time, with their chests and thighs touching the ground simultaneously.  
Burpee:
The burpee should follow standard CrossFit rules, meaning the athlete lowers themselves until their chest and thighs touch the ground, then jumps or steps back to their feet and jumps or steps over the rower.  
Rower:
The rower acts as the obstacle, and athletes must jump over it, not around it.  
Two-Foot Takeoff:
A two-foot takeoff is NOT required when jumping or stepping over the rower in the scaled division.  
Landing:
Both athletes must land on the opposite side of the rower for the rep to count.  
No Reps:
A no-rep will be given if the synchronization, burpee, or landing standards are not met. 

FOR TIME / 15 MIN TIMECAP

ATHLETE 1: 100 SINGLE UNDERS

ATHLETE 2: 100 SINGLE UNDERS

40 KNEE RAISES

20 DEADLIFTS EACH 45KG (MALE), 30KG (FEMALE)

ATHLETE 1: 100 SINGLE UNDERS

ATHLETE 2: 100 SINGLE UNDERS

40 KNEE RAISES

20 CLEANS EACH 45KG (MALE), 30KG (FEMALE)

ATHLETE 1: 100 SINGLE UNDERS

ATHLETE 2: 100 SINGLE UNDERS

40 KNEE RAISES

20 SHOULDER TO OVERHEAD EACH 45KG (MALE), 30KG (FEMALE)

(THROUGHOUT THE WHOLE WORKOUT 1 PARTNER WORKS WHILE 1 PARTNER HANGS FROM PULL-UP BAR. NO WORK CAN BE DONE UNTIL A PARTNER IS HANGING. PARTNERS CAN SWITCH AS OFTEN AS THEY LIKE.) 

SINGLE UNDER STANDARD

The athlete jumps, and the jump rope passes under their feet one time during each jump.  
Forward Spin:
The rope must spin forward (in the direction it's intended to spin) for the rep to count.  
Successful Reps:
Only the successful single unders (rope passing under the feet, spinning forward) are counted towards the workout's total reps.  
 One athlete must complete all of their reps of single unders before their partner can work.

KNEE RAISE STANDARD

Starting Position: Athletes begin by hanging from a pull-up bar with arms fully extended.  
Grip: Overhand, underhand, or mixed grips are permitted.
Legs: Heels must be brought back behind the bar.  
Knee Raise: At the top of the movement, the knees must be raised above the height of the hips.  
Full Extension: At the bottom of the movement, the arms and hips must be fully extended.

This movement can be kipping, strict or even butterfly. Knee raise reps can be split any way between athletes.

DEADLIFT STANDARD

Starting Position:
The barbell should be on the ground, and the athlete should step up to it, hinging at the hips and bending at the knees to grasp the bar.  
Grip:
A double overhand or hook grip is typically used, with hands positioned just outside the shins to avoid interference during the lift.  
Lift:
The athlete should drive through the heels, extending the hips and knees simultaneously, keeping the bar close to the body.  
Lockout:
At the top of the lift, the hips and knees should be fully extended, and the athlete should stand tall.  
No Sumo:
Sumo deadlifts are not allowed. 

Touch & go is permitted, but no bouncing of the bar.

An athlete must complete all of their assigned reps of deadlift before their partner can work.

CLEAN STANDARD

Starting Position: The barbell begins on the ground.  
Movement: The athlete must lift the barbell from the ground to the shoulders in one motion.  
Catch Position: The athlete can choose to catch the bar in a power clean (receiving it at or above a quarter squat) or a squat clean (receiving it in a full squat).  
Full Extension: The rep is only complete when the hips and knees are fully extended, and the bar is resting on the shoulders with elbows in front of the bar.  
Foot Position: The feet must be brought back behind the bar, not out in front.  
No Bouncing: Touch & go is allowed, but no bouncing. If the bar is dropped, it must settle on the floor before the next repetition begins.  
Permitted Styles: Power cleans, squat cleans, and split cleans are allowed, but hang cleans are not. 

An athlete must complete all of their assigned reps of deadlift before their partner can work.

SHOULDER TO OVER HEAD STANDARD

The rep starts with the bar at the shoulders on the front of the body. Athletes will clean the bar into this position.

When the bar is taken from the ground, you do NOT need to reach full extension of the hips and legs in the
receiving position of the clean before beginning the overhead lift.

Any style of overhead lift is acceptable (press, push press, or jerk).

The rep is credited when:

Hips, knees, and arms are extended.
The bar is over or slightly behind the middle of your body when viewed from profile.
The bar must start on the ground.

An athlete must complete all of their assigned reps of deadlift before their partner can work.