2023 CrossFit Quarterfinals Age Group Workouts Revealed
The 2023 CrossFit Quarterfinals workouts for all divisions are finally unveiled. The Individual Quarterfinals concluded on March 19, 2023, with two-time reigning Fittest Man on Earth® Justin Medeiros and 2022 CrossFit Games runner-up Mal O’Brien scoring the overall wins in the men’s and women’s divisions, respectively.
The Teams Division Quarterfinal workouts were released on March 30, 2023, with four tests. The Age Group divisions also received four tests comprising their Quarterfinals. Check them out below:
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2023 CrossFit Quarterfinals — Age Group Divisions
The workouts below include adjusted weights and movements for designated Age Group divisions:
Workout One
Three rounds of:
- Two 25-foot Dumbbell Walking Lunges (hang position)
- 20 Toes-to-Bar
Immediately followed by two rounds of:
- Two 25-foot Dumbbell Walking Lunges (rack position)
- 15 Chest-to-Bar Pull-Ups
Immediately followed by:
- Two 25-foot Dumbbell Walking Lunges (overhead position)
- 10 Bar Muscle-Ups
Men: two 50-dumbbells | Women: two 35-pound dumbbells | Same for Teenagers and 16-17
Teenagers 14-15, Masters 55+ | Men: two 35-pound dumbbells | Women: two 20-pound dumbbells
Time cap: 20 minutes
Workout Two
This workout consists of two parts:
Test 2A: 10-minute AMRAP (as many rounds as possible)
- Six Chest-to-Wall Handstand Push-Ups
- Nine GHD Sit-Ups
- 12 Box Jumps
Teenagers 14-17, Masters 35-54 | Men: 30-inch box | Women: 24-inch box
Masters 55+ | Strict Handstand Push-Ups to a two-inch riser | Men: 24-inch box | Women: 20-inch box
Test 2B: Immediately following Test 2A, athletes will have five minutes to establish:
- One-Rep-Max Clean
Workout Three
For time:
- 50 Shuttle Runs
- Seven Rope Climbs
- 25 Bench Presses
- Seven Rope Climbs
- 50 Shuttle Runs
Teenagers 14-15 | Men: 115-pound bench presses, 15-foot rope climb | Women: 75-pound bench presses, 15-foot rope climb
Teenagers 16-17 | Men: 135-pound bench presses, 15-foot rope climb | Women: 95-pound bench presses, 15-foot rope climb
Masters 35-54 | Men: 185-pound bench presses, 15-foot rope climb | Women: 125-pound bench presses, 15-foot rope climb
Masters 55-64 | Men: 135-pound bench presses, 12-foot rope climb | Women: 95-pound bench presses, 12-foot rope climb
Masters 65+ | Men: 115-pound bench presses, 12-foot rope climb | Women: 75-pound bench presses, 12-foot rope climb
Time cap: 30 minutes
Workout Four
For time, 27-21-15-9 reps of:
Masters 35-54 | Men: 95-pound thrusters | Women: 65-pound thrusters
Teenagers 14-17, Masters 55+ | Men: 65-pound thrusters | Women: 45-pound thrusters
Time cap: 15 minutes
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