The 2024 CrossFit Quarterfinals workouts for the Individuals and Age Group athletes were released a few minutes early this afternoon. Just like teams, there are four workouts.Â
Here are the all of the workout details, standards, scorecards along with tips & tricks (coming soon)…
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
Workout Description & Scorecard
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
Workout Description & Scorecard
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
Workout Description & Scorecard
Workout #4
Individuals, 16-54 age-group divisions
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)
Workout Description & Scorecard
Tips & Tricks
Check back later as we add all of the tips & tricks out there so you can do your best on these Quarterfinal workouts. Until then, enjoy the live reaction from J.R. Howell and Taylor Self on Shut Up and Scribble.
