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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
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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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