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The 2024 CrossFit Games Quarterfinals
Everything you need to know!
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
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Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
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Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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