8 Tips for CrossFit Quarterfinals Success, With Advice From Alexis Raptis, Anikha Greer, and More
First, I want to say “Congratulations!!” on making it to this step in the 2024 CrossFit Games season.
You are amongst the top 25 percent of the Fittest People on Earth. Whether this is your first time making it to this stage or you are a seasoned veteran, there are a couple of big things to consider as you prepare for the Quarterfinals. Taking these things out of the equation will allow you to focus solely on your performance without worrying about anything else. Check out our recommendations below.
[Related: 2024 CrossFit Individual and Age Group Quarterfinals Workout Descriptions]
Have Backup Equipment
Grips tear and jump rope handles break — if it can happen, it will happen in the middle of a workout.
Make sure you have backup options nearby. The same goes for equipment that you use every day and may need nearby (thumb tape, belt, etc.)
Have a Backup Camera
You should make sure that both cameras capture all the requirements in their frames (the athlete, your equipment, and the clock). In the event someone stands in front of your camera or technical difficulties crop up during your attempt, you’ll have another backup angle.
Secure Your Footage
It may sound extreme, but setting up cones around your camera or putting tape around your designated testing area can be so helpful. This way, people can see your camera is there, that you’re recording, and that you are in the middle of a test. This is even more important in a gym full of spectators and other athletes.
You should also make sure your device is on airplane mode if it receives notifications.
Furthermore, you can ask someone from your support team to stay near the camera in your designated testing area to ensure no one stands in front of it or bumps into it while you are going.
Plan for Plan A
Be sure to watch one to two demonstrations of other people completing the workout. Consider what type of athlete they are compared to you and start formulating your strategy.
When you create your plan A for the workout, you should write out the following: the event strategy (rep breakdowns, places to break or rest), your warm-up routine, your cool-down routine, your nutrition plan, and anything that helps you build confidence and reassurance before the workout.
That being said, remember to include a small section for plans B, C, and D in case you have to revert or adjust during the workout. It’s better to revert quickly in the heat of the moment than panic and freeze. And as the old boxing saying goes, “Everyone has a plan until they get punched in the mouth.”
[Related: A Look Back: The Epic, the Surprising, and the WTF Events From CrossFit Games Past]
Read the Movement Standards
We know your judge will uphold and ensure you meet the standards. Still, you are ultimately responsible for understanding the workout requirements, movement standards, and flow.
Look through the flow of the workout, write it down on a whiteboard, and place it in an area that you can refer to easily at any given point. It may be helpful to include split-time goals or rep scheme breakdowns on that whiteboard.
Things can get confusing when you’re going “full send” in a workout.
Communicate With Your Judge Before Starting
You will want to make some decisions before starting with your judge. Make sure the lines of communication are crystal clear. Let them know if you would like them to count out loud for you, and if so, what counting pattern you appreciate more (singles or every set of 10, etc.).
You should also be sure to indicate where they should stand in relation to your camera and yourself so they can ensure you’re meeting the standard of each movement with a good view of all the points of performance without blocking the camera angle.
Lastly, consider demonstrating a couple of reps of each movement before the clock starts to confirm you are meeting standards with zero confusion.
Submit Your Score
This one sounds easy enough, but you won’t believe how many people forget it. You’ll want to give yourself enough “wiggle room” to upload your video submission, too.
Uploading your video and submitting it can take a minute because everyone else in the world who is competing is doing so, too. So, set a reminder in your phone with enough time before the deadline to make sure everything is submitted and uploaded well ahead of the deadline.
Have Fun
People often forget this one in the pursuit of greatness. You want to do well and see where you fall on the leaderboard. Remember, you have zero control over that. Focus on your effort, and don’t forget to smile along the way. You have proven you are already so fit, so don’t forget to have some fun!
[Related: 2024 CrossFit Games Team Quarterfinals Leaderboard Wrap-Up]
Recommendations From Top Athletes and Coaches
Alexis Raptis (Sixth Fittest Woman on Earth, 2023): “Don’t hold back because you have the option to re-do. Give it everything you have to make yourself proud.”
Anikha Greer (North America East SemiFinalist, 2023): “Screenshot the confirmation of your score being submitted.”
Tom Miazga (Seven-Time Fittest Seated Man on Earth): “Commit to a movement in each test that you know you’ll have to take a gamble on; don’t be afraid to push a little harder than you may want. For most people, it’ll take every bit of effort to qualify for Semis, so you have to go into each test with the belief that the risk will be worth the reward.”
Travis Mayer (Eight-Time CrossFit Games Athlete): “Get a really good proper warm-up in. Don’t forget all the little things you do daily. I see so many people ask, ‘How should I warm up for these, etc.?’ and I’m like, ‘You train every day. Just stick to what works and what you know. It doesn’t need to be anything new or fancy.’”
Matt Torres (Owner and CEO of Brute Strength): “Tell your judge what you want from them; they can be helpful. Here are a few things that my athletes tell me: Can you count loud? Can you say final rep? I have a tendency to move too quickly on overhead squats; can you make sure my hips open each time? Can you let me know when it’s the final 30 seconds?”
Matt O’Keefe (Chief Executive Officer, HWPO): “Have fun. You are where you are; don’t let stress, concern, worry, or fear get in the way of your fitness. You have prepared and it’s time to see where you’re at. Fight for every rep and enjoy it. This is a privilege that you get to do this; have a blast!”
Max El-Hag (Owner and Founder of Training Think Tank): “Prioritize your own mental wellness. It is important to keep your goals in perspective, sleep well, manage your anxiety, eat nutritiously, hydrate, and focus on maintaining a healthy state of being. While it might not guarantee success on the leaderboard, these habits will help you enjoy progress over the long term.”
Featured image: Frank Nguyen