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Here Are the 4 Individual Quarterfinal Workouts, And They Look Gnarly 😀

 Written by 

Julien Raby

 Last updated on 

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Are you ready for an epic Quarterfinals challenge?

This is your chance to prove yourself.

2024-quarterfinal-workouts
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Get the inside scoop on all four workouts below.

SUBMISSION DEADLINES:

  • Saturday, April 20, at 5 p.m. PT – Scores for Workouts 1 and 2 due.
  • Monday, April 22, at 5 p.m. PT – Scores for Workouts 3 and 4 due.

Download the scorecard and details for each test.

WORKOUT 1

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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

β™‚135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Score Submission Deadline: Saturday, April 20, 5 p.m. PT

WORKOUT 2

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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 

β™‚ 20-lb (9 kg) medicine ball, 10-foot target, 24-inch box

Score Submission Deadline: Saturday, April 20, 5 p.m. PT

WORKOUT 3

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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

Score Submission Deadline: Monday, April 22, 5 p.m. PT

WORKOUT 4

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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)

β™‚ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

Score Submission Deadline: Sunday, April 22, 5 p.m. PT

About

Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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