2024 CrossFit Quarterfinals
What are the Quarterfinals? After completing the CrossFit Open, the top 25% of individual athletes in each age group and 25% of teams will progress to the
What are the Quarterfinals? After completing the CrossFit Open, the top 25% of individual athletes in each age group and 25% of teams will progress to the
After completing the CrossFit Open, the top 25% of individual athletes in each age group and 25% of teams will progress to the Quarterfinals. This is an online qualifier for the Semifinals, the final checkpoint to the CrossFit Games. Quarterfinalists are asked to complete grueling tests over 6 days to advance to Semifinals.
CrossFit HQ sends out invitations to qualifying athletes via email for this phase of the competition. The tests in this phase are more advanced and demanding than the Open workouts, being released at 12 p.m. PT (8 p.m. GMT+1) on the first day of competition. To participate, athletes must submit their scores for specific workouts along with a video within one of two 48-hour windows.
Score Submission Windows for Individual athletes
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
https://open.spotify.com/episode/3ASz2IHJ4ANfzywESqIn1z?si=ShKd0HfFR7qyQF49626AUA
Workout 1
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
Scoresheet
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Workout 2
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Workout 3
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
Scoresheet
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Workout 4
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Workout 1: A “longer” workout that plays towards athletes with good conditioning capacity. Interval style; 12 min of total work with 3 min of total rest, it’s important to keep in mind that you will do 4 rounds and manage reps from the beginning so you can keep a high volume of reps in the whole workout.
Workout 2: A tough couplet that is going to test athletes’ ability to ride the red line. You need to know your capacity here and likely start softer than you would like.
Workout 3: Will play towards gymnastic biased athletes. Capacity on the muscle ups will play a big role here, the exercises before will fatigue your pulling and pushing muscles so expect to feel the muscle ups a little bit harder, and if you know that it’s a weakness for you, break the HSPU and TTB.
Workout 4: Will favour the big lifters and technically efficient athletes. Quick set-ups will be key here; there's no room for rests or long set-ups between each lift. 10 min will go by quickly.
There are many options to choose from in the workout order, we have placed some ideas below:
4-1-2-3 (For athletes who struggle with strength)
3-1-2-4 (For athletes who struggle with gymnastics)
1-2-3-4 (For well rounded athletes who arent looking to redo)
Ultimately you want to aim to do your “weakest” workout first to be fresh and also have the option of a redo. As we have a large submission deadline, there may be the option to redo 2 or more of the workouts in this time.
Workout 2 could most likely have the highest interference effect towards Workout 3 or 4, so if you are unsure about either of these 2 it is best to do them before 2.
Post workout nutrition and recovery:
For optimal post-workout recovery, aim to consume 60-90 grams of simple carbohydrates and 20-30 grams of protein within the initial 15 to 30 minutes following each workout. If you experience significant sweating, consider adding 1-2 grams of table salt. For a smoother transition from the heightened state of exercise to a resting state, we recommend 5-10 minutes of light cyclical activity, e.g. bike erg at a low damper.
Workout 1 tips, warm up & pacing strategy
First Thoughts:
This workout has the tendency to be grippy, you are going to have to know your body well. Ultimately it is just 12 minutes of work and ultimately each rep will count, so you have to ride the border from the start. The 1 minute of rest helps, but you can't rely on it to recover.
Warm up:
General Warm Up:
Use 5 min on a rower to get the blood flowing
Then 3 rounds of
5 Jefferson curls with rotation
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 BTN push press with snatch grip
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 box step overs (body weight): Get used to the rhythm you are going to use in the WOD.
Movement specific warm up:
Snatch warm up
2 Rounds of
5 Snatch deadlifts
5 Snatch Pulls
5 Muscle snatch
5 power snatch
Empty barbell for first round
Add 10-20 kg for second round
Box step up warm up
3 rounds of 10 reps
1st = 2x 10/7,5 kg
2nd = 2x 15/10 kg
3rd = 2x 22,5/15 kg
Find you rhythm
Pacing strategy:
For most athletes it will be quick singles on the snatches, followed by a swift transition to the rower at the 50 to 55 second mark. Ideally start rowing as the minute begins. While you want to push the pace on the row, avoid going complete all-out. Be smart about your transition to the box step-ups, roll-over calories do not count, therefore don’t waste any effort.
Specific movement strategies:
Snatches
Rowing
DB Box step ups
For the best:
Consider doing at least some touch and go snatches at the start of every round and even more important stay disciplined with your rest breaks during the snatches. Quick tap with the second foot at the top of the box directly into the next rep on the step ups. Expect the workout to hurt and don’t shy away from going to the pain cave.
Equipment needed:
Female:
85-lb/38 kg barbell
Rower
2x 35-lb/15 kg dumbbells
20-inch box
Male:
135-lb/61 kg barbell
Rower
2x 50-lb/22.5 kg dumbbells
20-inch box
Rules to remember:
Set up the box or rower further than 5 feet away from the barbell.
Do not start with your back to the barbell on any round.
Watch the submission time window:
Scores Due Y5 Pm.PT, Saturday,April 20,2024.
Hot tips:
Stay disciplined in transitions.
Know yourself and trust your ability to gague your capacity.
Workout 2 tips, warm up & pacing strategy
First Thoughts:
Leg burner… There is really nowhere to hide here. After you have finished 50 wall balls it is right into burpee box jump overs, then straight back again to the wall balls.
Because the same muscle groups are being worked it makes sense to go out a little softer here and build into the workout. You need to be feeling relatively fresh for that final round and can probably gain significant time there.
Warm up:
General Warm Up:
On a bike erg complete:
2 min Easy (RPE 5)
1.5 min Moderate (RPE 6-7)
1 min Hard (RPE 8)
Then perform 2 rounds of
20 plate jumps
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
20 Hip flow
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 Medicine Ball Goblet squats
10 Medicine Ball GTOH
Movement specific warm up:
Perform 1 round of:
10 wall balls
10 Burpee box jump overs
Rest 1 min
10 burpee box jump overs
10 Wall balls
Get a feeling for the pacing on your reps to make sure you don’t go to hard out.
Pacing strategy:
Know your capacity. You should avoid red-lining too early on the burpee box jump overs. For most athletes we recommend stepping up into the burpee to make the movement more sustainable and less metabolically taxing. Consider splitting the wallballs but make sure to stay disciplined with your rest.
Specific movement strategies:
Wallballs
Burpee Box Jump Overs
For the best:
You should never stop moving for prolonged periods of time. Smooth and steady wins the race.
Rules to remember:
Time stops when you complete the final burpee box jump-over with both feet on the ground on the opposite side of the box.
The box must be placed at least 5 feet away from the wall-ball station for safety.
Athletes MUST step down from the top of the box unless they choose to jump completely over the box.
Hot tips:
Start slow, finish fast. You want to leave some energy left in the tank for the final 50 reps.
Aim to keep moving, even if it is slower rather than resting completely.
Workout 3 tips, warm up & pacing strategy
First Thoughts:
This piece will favor the gymnastic athletes who are good at pushing.
It’s 60 HSPU in total. The TTB from the 1st part will affect your ability to pull your knees up in the Rope Climbs for the 2nd part so be aware of that.
The previous pressing movements will play a role in your dip for the RMU in the 3rd part of this workout piece so make sure to take smart breaks and use a good kip.
Warm up:
General Warm Up:
Choose two machines of your choice and perform
60 sec sec Easy on each (RPE 5)
45 sec Moderate on each (RPE 6-7)
30 sec Hard on each (RPE 8)
Then Perform 2 round
20 sec hang from the bar (deadhang)
10 Rocking push ups
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
20 Sec HSH (facing the wall)
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 Shoulder Dislocates
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
5 Wrist Flow
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Movement specific warm up:
Use 10 min to get used to the standard on the different movements
Doing 2 rounds of
6 kipping HSPU
4 Strict HSPU
2 chest-to-wall handstand push-ups
Perform 1 round of
10 Kip swings
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 Legs to 90°
10 TTB
Perform 1 round of
5x 1 Jump to rope
3x 3 reps Knees to Elbow (rope)
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
5x 1 Rope lock
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
3 Rope climbs
5 x 1 Jump to hollow
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
4 x 1 Hip to bar
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
3 x 2-4 BMU
Pacing strategy:
As the most challenging movements are placed at the end of the workout, we recommend breaking sets early and often to keep the shoulders as fresh as possible throughout. If you are limited by inverted pressing, consider doing small sets on the strict HSPU and wall-facing HSPU. Overall you might need to start slower than you might think, similar to Open workout 24.3.
Specific movement strategies:
Handstand Push-ups
Toes to Bar
Rope climbs
Ring muscle ups
For the best:
Try to pre-plan your transitions and rest breaks and try to pace according to your ability. It’s important that you have enough capacity left to get through your weakest movement without taking too much damage.
Equipment set-up:
Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.
If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).
Rules to remember:
Using tape on the pull-up bar AND gymnastics grips at the same time is NOT allowed.
Strict handstand push up
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).
The head does NOT need to touch the tape line.
During any round designated as strict, kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count.
Rope Climbs
There are no requirements during the descent of the climb.
Chest to wall handstand push-up
There is no requirement for how an athlete gets into the starting position (lockout) against the wall.
The head does NOT need to touch the tape line.
Hot tips:
Divide early to save yourself for the RMU - Short set/short rest.
Workout 4 tips, warm up & pacing strategy
First Thoughts:
This is obviously going to favor big CrossFit lifters. The first 2 weights shouldnt be a factor for most and with a minute rest afterwards you can go out quick TnG to buy time. The final 2 bars are obviously where the strategy becomes more important. The top athletes may get away with TnG reps on the 3rd barbell, however most will be dropping to singles at that point.
The final barbell people will want to aim for quick singles. The best will be able to maintain power clean + power jerk all the way though. However some athletes will have to start moving to squat/split jerk to maintain. The advice here is to switch the movement, before you have to.
Warm up:
General Warm Up:
5 min on a machine on your choice
50 sec easy + 10 sec HARD (RPE 9)
2 Rounds of
10 Front rack elbow raises
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 strict press
10 shoulder openers
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Then perform 2 rounds of
10 Floor rotations
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
10 Kang squats
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
5 Countermovement jumps
" frameborder="0" allow="autoplay; fullscreen; picture-in-picture" allowfullscreen>
Movement specific warm up:
2 Rounds of
5 deadlifts
5 clean Pulls
5 + 5 Muscle cleans + Pushpress
5 + 5 power cleans + Powerjerks
5 Split Jerks (optional)
Empty barbell for first round
Add 10-20 kg for second round
Pacing strategy:
Depending on your strength level you want to cycle the first 2 barbells quickly as you switch to quick singles when the fatigue kicks in and the barbell gets heavier your mind determines what you are doing so stay consistent, pick up the barbell and don’t do any unnecessary extra steps from or towards the barbell.
Specific movement strategies:
Clean and jerk
For the best:
Push the pace of the first 2 barbells to buy some time on the heavier weights.
Equipment Needed:
Barbell.
Bumper plates.
Collars.
Rules to remember:
You can use multiple bars or have Assistance Changing The Load.
Collars Must Be Placed Outside The Plates.
Record the time after completing the 10th rep at weights 1,2,and 3.
You will be penalized if you are not standing tall with your back to the barbell at the start of each set.
Make sure to have a clear lockout on every jerk.
Hot tips:
If you are CrossFit strong this is your workout. Power Cleans and Jerks all the way.
If you know you will start to struggle on that last barbell, then change the movement before you have to, to either squat cleans or split jerks.
Workout 1
M/F pairs
Alternating pairs every 2 minutes, complete 5 rounds of:
10 synchro lateral burpees over the bar
10 synchro front squats
Max muscle-ups
♀ 125 lb / 56 kg
♂ 185 lb / 83 kg
Workout 2
50-30-20 reps for time of:
Alternating dumbbell snatches (all teammates synchronized)
Toes-to-bars (pairs synchronized)
♀ 50 lb / 22,5 kg
♂ 70 lb / 32 kg
Time cap: 20 minutes
Workout 3
MM/FF pairs
For time, Pair 1 (MM) followed by Pair 2 (FF):
500-meter row
50 handstand push-ups (1 station, switch as needed)
50 synchro wall-ball shots
Then, Pair 1 followed by Pair 2:
50 synchro wall-ball shots
50 handstand push-ups (1 station, switch as needed)
500-meter row
♀ 14-lb 6 kg ball, 9-foot target
♂ 20-lb 9 kg ball, 10-foot target
Time cap: 25 minutes
Workout 4
FF/MM pairs
As many reps as possible in 15 minutes of:
30 deadlifts (FF)
30 deadlifts (MM)
30 shoulder-to-overheads (FF)
30 shoulder-to-overheads (MM)
♀ 205-lb 93 kg deadlifts, 125-lb 56 kg shoulder-to-overheads
♂ 315-lb 142 kg deadlifts, 185-lb 83 kg shoulder-to-overheads
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Suspendisse varius enim in eros elementum tristique. Duis cursus, mi quis viverra ornare, eros dolor interdum nulla, ut commodo diam libero vitae erat. Aenean faucibus nibh et justo cursus id rutrum lorem imperdiet. Nunc ut sem vitae risus tristique posuere.
