The 2024 CrossFit Quarterfinals workouts have been revealed and are a marked step up from the Open trials before them.
The four workouts were announced via email on Wednesday, April 17, and combined should test the strength, gymnastic skills and stamina of those who tackle them.
The top 25% of men and women CrossFit Open Finishers have been invited to participate in this year’s CrossFit quarterfinals. This is higher than the top 10% of previous years, meaning the 2024 Quarterfinals are set to be bigger than ever.
Here’s everything you need to know if you’re participating.
What are the 2024 CrossFit Quarterfinals workouts?
Training one
Four rounds for max reps:
- A thin barbell squat (135lb/61kg barbell for men, 85lb/38kg barbell for women)
- One minute of rowing (for calories)
- One-minute dumbbell raises (50lb/22.5kg dumbbells for men, 35lb/15kg for women, both using a 20-inch box)
- A minute’s rest
Training two
Three rounds per time (20 minute limit):
- Wall Ball x50 (20lb/9kg ball at 10ft target for men, 14lb/6kg ball at 9ft target for women)
- Lateral burpee box jump-overs x50 (24-inch box for men, 20-inch box for women)
Exercise three
For time (15 minute time limit):
- Handstand push-ups x10
- Fingers on barbell x20
- Handstand push-ups x10
- Fingers on barbell x20
- Handstand push-ups x10
- Fingers on barbell x20
- Strict Hand Press x10
- Rope Climbing x5 (15 feet)
- Strict Hand Press x10
- Rope Climbing x5 (15 feet)
- Chest to wall hand push-up x10
- Muscle lift x20
Exercise four
As many repetitions as possible (AMRAP) in 10 minutes of:
- Clean and jerks x10 (135lb/61kg for men, 85lb/38kg for women)
- Rest for a minute
- Clean and jerk x10 (185lb/83kg for men, 125lb/56kg for women)
- Rest for a minute
- Clean and jerk x10 (225lb/102kg for men, 155lb/70kg for women)
- Rest for a minute
- Maximum reps of clean and jerk in time remaining (245lb/111kg for men, 165lb/75kg for women).
When are the 2024 CrossFit Quarterfinals scoring deadlines?
There are two submission deadlines to remember for the 2024 CrossFit Quarterfinals.
Scores for the first two practices will be announced by 5 p.m. PDT on Saturday 20 April (1am BST on Sunday 21 April).
Then, the submission deadline for workouts three and four is 5 p.m. PDT on Monday, April 22 (1 a.m. BST on Tuesday, April 23).
Submitted scores will be reviewed before Monday, April 29, and the CrossFit Games team will publicly announce the results once the leaderboard is finalized.
How to submit scores to the CrossFit quarterfinals
Scores can be submitted to CrossFit Games website or application, as with the CrossFit Open. Practices can be completed in any order as long as scores are submitted before the respective deadlines.
In an email sent to those who have qualified for the event, CrossFit encourages athletes to use a judge who has completed the 2024 Judges Course.
The company also says that “the top 60 male and female athletes will be required to submit video recordings of all training sessions if they wish to advance to the Semi-Finals.”
Additionally, individuals who edit their video submissions “in any way risk disqualification” and all scores must be uploaded before the submission deadlines listed above to be valid.
What is the purpose of the CrossFit quarterfinals?
The CrossFit Quarterfinals are the second stage of the CrossFit competition season, after the CrossFit Open.
More than 343,500 people participated in this year’s CrossFit Open — an online fitness competition in which people around the world do three workouts over three weeks and submit their scores to a global leaderboard.
The top 25% of male and female athletes from the CrossFit Open earn the right to compete in the Quarterfinals, a second online stage that will take place next month.
The top 40 men and women from each region (North America West, North America East, Europe, Asia, Africa, Oceania and South America) are then invited to the CrossFit Semifinals.
It’s a series of in-person competitions that run from mid-May to early June to decide which 40 men and women will compete at the CrossFit Games (the pinnacle of the sport) in Fort Worth, Texas, this August.
