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2024 CrossFit Individual and Age Group Quarterfinals Workout Descriptions

April 17, 2024 by Joe Genetin-Pilawa

The 2024 CrossFit Games Quarterfinals workouts for individuals and age groups have been released. 

This stage of competition differs from the CrossFit Open in that athletes have to submit their scores at two separate points during the window of Wednesday, April 17, through Monday, April 22. 

The age group Quarterfinals are on the same dates as individual Quarterfinals and athletes will be tested with the same workouts.

See our 2024 Guide to Individual Quarterfinals for details on registration, video requirements, and Semifinal qualification.

Score Submission Schedule

Here are the important dates you need to keep in mind for the 2024 CrossFit Quarterfinals.

  • Submission window for workouts 1 and 2: Due Saturday, April 20 at 12:00 p.m. PT. 
  • Submission window for workouts 3 and 4: Due Monday, April 22 at 12:00 p.m. PT

There are no exceptions for late score submissions. The leaderboards will not be set until the video review process has been completed. 

CrossFit has provided the following deadlines: the individual leaderboard will be set no later than April 29, while the age group leaderboard will be set no later than May 1, according to the 2024 CrossFit Games Rulebook section 2.09.

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A post shared by Morning Chalk Up (@morningchalkup)

[Related: How to do 100 Push-ups a Day, Advice and Programming from a CPT]

Workout Descriptions and Scorecards

Below, you’ll find the workout descriptions and scorecards for the Quarterfinals.

Workout 1 (Scorecard)

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

Men: 135-pound (61kg) barbell, 50-pound (22.5 kg) dumbbells, 20-inch box
Women: 85-pound (38kg) barbell, 35-pound (15 kg) dumbbells, 20-inch box 

Workout 2 (Scorecard)

3 rounds for time of:

  • 50 wall-ball shots
  • 50 lateral burpee box jump-overs

Time cap: 20 minutes

Men:  20-pound (9kg) medicine ball, 10-foot target, 24-inch box
Women: 14-pound (6kg) medicine ball, 9-foot target, 20-inch box 

Workout 3 (Scorecard)

3 rounds for time:

  • 10 handstand push-ups
  • 20 toes-to-bars

2 rounds for time:

  • 10 strict handstand push-ups
  • 5 rope climbs,15 feet

1 round for time:

  • 10 chest-to-wall handstand push-ups
  • 20 muscle-ups

Time cap: 15 minutes 

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A post shared by CrossFit Games (@crossfitgames)

[Related: An Ode to the CrossFit Garage Gym]

Workout 4 (Scorecards)*

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 the time remaining, weight 4

Men: 135, 185, 225, 245 pounds (61, 83, 102, 111kg)
Women:  85, 125, 155, 165 pounds (38, 56, 70, 75kg)

* Individuals, 16-54 age group divisions (for the 14-15 age group division, please see scorecard for adjusted loading)

The CrossFit Games team has provided video breakdowns and demonstrations of each workout, which are available on the CrossFit Games YouTube channel.

Featured image: @crossfitgames / Instagram

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