CrossFit® Quarterfinals 2024 Workouts & Strategy

Written By Charleh Knighton  |  The Open 

The CrossFit Quarterfinals in 2024 delivered another series of grueling workouts. For many athletes, these workouts will push them to their limits like they’ve never known before. Each workout demands precision, endurance, and unwavering determination, digging deep into the pain cave. Are you truly ready to tackle this year's challenges?

In this guide, we cover all the movement standards for each workout across every division, empowering you to approach each WOD with efficiency.

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Here are some quick links:

CrossFit® Quarterfinals Strategy Workouts 1

CrossFit® Quarterfinals Strategy Workouts 2

CrossFit® Quarterfinals Strategy Workout 3

CrossFit® Quarterfinals Strategy Workouts 4

CrossFit® Quarterfinals 2024
Workout 1 

>> Link to the scorecard 

Individual

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 

♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box

Age Group 55-59

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 

♀ 75-lb (34 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
♂ 115-lb (52 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

Age Group 60+

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 

♀ 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
♂ 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

Score due: 5 p.m. PT, Saturday, April 20, 2024.

Standards

First off, set yourself up standing tall, facing away from that barbell. When I say "Go," swing around and hit as many snatches as you can within that first minute.

  • Your score will be the total number of reps completed and there is no tiebreak score. 
  • You are allowed assistance to reset your rower. This can be your judge or friend.
  • Final note, gymnastic grips are not allowed for this workout.

Penalties

You risk penalties if you:

  • Position the box or rower within 5 feet of the barbell
  • Fail to begin each round with your back facing the barbell

Snatch Standards

Each rep begins with the barbell resting on the ground and must be lifted overhead in a single fluid motion. All styles of snatch are acceptable except for the hang snatch.

A rep is considered complete when the hips, knees, and arms are fully extended, the bar is positioned over the body's midline or slightly behind when viewed from the side, and the feet are aligned.

It will count as a no rep if you intentionally bounce the barbell between successive reps. Don’t.

Row Standards

Make sure your rower's monitor is reset to zero before you start each row. And remember, set it to track those calories.

Dumbbell Box Step Ups

Each rep starts with both feet firmly planted on the ground and the dumbbells securely held in the hang position.

A rep is counted when both feet are atop the box, and the hips and knees are fully extended, aligning the head and shoulders directly over the hips. 

You can alternate legs after each rep, but not required. It will count as a no rep if the hand or dumbbell pushes into the legs and/or resting the dumbbells on the thighs.

CrossFit® Quarterfinals 2024
Workout 2 

>> Link to the scorecard

Individual

3 rounds for time of:

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

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

Age Group 55+

3 rounds for time of:

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

Time cap: 20 minutes

♀ 10-lb (4-kg) medicine ball, 9-foot target, 20-inch box
♂ 14-lb (6-kg) medicine ball, 10-foot target, 24-inch box

Score due: by 5 p.m. PT, Saturday, April 20, 2024

Standards

First off, set yourself up standing tall, facing away from that medicine balll. When I say "Go," turn around and complete 50 wall-ball shots.

  • Your score will be the total time taken to complete or total reps and there is no tiebreak score. 

Penalties

You risk penalties if you:

  • Position the box within 5 feet of the wall ball station

Wall Ball Standards

The wall ball shots begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. 

The squat should be executed until the crease of the hip is unmistakably below the knees, reaching a position below parallel.

You must make clear contact with the target. It will be a no rep if the ball fails to touch the wall or target, or if it is allowed to fall from the target and then caught on the bounce or rebound.

Lateral Burpee Box Jump Standards

During the lateral burpee box jump-over, start on one side of the box ensuring that the chest and thighs touch the floor at the bottom of each rep.

After each rep, return to both feet with hands off the floor before jumping, using a two-foot takeoff while only the feet make contact with the box; there's no requirement for hip or knee extension on top.

Alternatively, athletes may choose to jump completely over the box. A rep is counted when both feet land on the opposite side of the box, with athletes required to step down unless they opt for the full jump.

It's considered a no rep if the box is touched with hands or knees or if one jumps down from the top of the box.

Additionally, a strict lateral orientation isn't mandatory; athletes can face the box during the burpee or box jump. If a no rep is given, the entire lateral burpee box jump-over must be repeated.

CrossFit® Quarterfinals 2024
Workout 3 

>> Link to workout scorecard

Individual

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs, 15 feet

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes

Age Group 55 - 59

For time:

3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 handstand push-ups
5 rope climbs, 12 feet

1 round:
10 strict handstand push-ups with a 2-inch riser
20 muscle-ups

Time cap: 15 minutes

Age Group 60+

For time:

3 rounds:
10 handstand push-ups with a 2-inch riser
20 toes-to-bars

2 rounds:
10 handstand push-ups with a 2-inch riser
5 rope climbs, 12 feet

1 round:
10 strict handstand push-ups with a 2-inch riser
20 chest-to-bar pull-ups

Time cap: 15 minutes

Score due by 5 p.m. PT, Monday, April 22, 2024

Standards

First off, start standing tall with your back to the handstand push-up wall. When I say "Go," turn around and complete 10 handstand push-ups.

  • Your score is the time taken to complete the workout
  • For video submissions, the camera MAY be moved to a position to best capture the next movements 
  • For the tiebreak, record the time after completing 3 rounds of HSPU and toes-to-bars, then again after completing 2 rounds of HSPU and rope climbs
  • There is no tiebreaker if the athlete completes the full workout

Penalties

You risk penalties if you:

  • If the camera is moved and the full range of motion of any movement cannot be seen, a penalty will be given

Strict Handstand Push Up/
Handstand Push Up Standards

To set up for handstand push-up against a wall:

  • Position a 30-inch tape line with its outer edge 10 inches away from the wall.
  • Make sure that if the head and hands are on different surfaces, those surfaces must be level. For instance, if the hands are on plates and there's a pad under the head, the top of the pad must align with the top of the plates.

Each repetition starts and finishes in the lockout position with the following criteria:

  • Both hands must touch the tape line, with any part of the hands, including fingers, making contact.
  • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep
  • Both arms must be fully extended, with shoulders aligned with the body. Arms must reach full extension and alignment before descending.
  • At the bottom of the movement, the head must touch the ground. It is not required for the head to touch the tape line.
  • Each repetition is counted when the athlete returns to the lockout position with:
    • Heels against the wall.
    • Arms, hips, and legs fully extended.
    • Shoulders aligned with the body.

It will count as a no rep if; one or both hands come off the designated tape line at any point, or if the feet extend wider than the width of the hands in the lockout position.

Also, during rounds 4, 5, and 6 for the 14-54 age divisions, and round 6 for the 55+ age divisions, any form of kipping or assistance with the hips/legs will result in a no rep.

Strict Handstand Push Up
/Handstand Push Up Standards
(55+ divisions only)

The 55+ divisions are required to adhere to the handstand push-up standards set for the individual open age category, with the addition of a 2-inch riser.

Both hands touching the designated tape line, heels against the wall, and arms fully extended with shoulders aligned with the body.

However, in this variation, the athlete must ensure their head makes contact with the riser before returning to the finish position.

Toes To Bar Standards

Athletes start by hanging from the pull-up bar with arms extended, ensuring their heels are positioned behind the vertical plane of the bar and utilizing overhand, underhand, or mixed grips.

A rep is counted when both feet touch the bar simultaneously between the hands, with any part of the feet permitted to make contact with the bar.

It will count as a no-rep if the heels remain in front of the pull-up bar at the start of the rep or if the feet fail to make contact with it, including if only one foot contacts the bar or both feet do not make contact at the same time.

Rope Climb Standards

Each rep begins with both feet on the ground, allowing for any style of climbing, including the option for the athlete to jump into the rope climb.

There are no specific requirements during the descent of the climb. However, a rep will not be counted if the athlete's hand does not clearly touch above the designated mark.

Chest Facing Handstand Push Up Standard

Each rep begins and ends with both hands touching the designated tape line, with any part of the hands permitted to make contact (including fingers), toes against the wall, and both arms fully extended with shoulders aligned with the body.

There are no specific requirements for how an athlete gets into the starting position against the wall. At the bottom of the movement, the head must make contact with the ground, although it does not need to touch the tape line.

It will count as a no rep if one or both hands come off the designated tape line or if the finishing position with fully extended arms is not reached.

Ring Muscle Ups Standard

The rep is complete when elbows are fully locked out and shoulders are directly above, or slightly in front of, the hands.

Athletes must pass through some portion of a dip before reaching lockout. Kipping is allowed, but uprises, swings/rolls to support, or other gymnastics movements are not permitted.

It counts as a no rep if reaching lockout with the shoulders behind the hands (locking out while falling away from the rings) and/or not reaching full extension of the elbows.

Chest To Bar Pull Ups
(60+ Division Only)

Each rep should start with arms fully extended and feet off the ground, allowing any style of grip. The rep is complete when the chest clearly contacts the bar at or below the collarbone.

It counts as a no rep if making contact with the bar above the collarbone (neck or throat) and/or starting a rep without full extension of the arms.

CrossFit® Quarterfinals
Workout 4 

>> Link to the workout scorecard here

Individual

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 time remaining,
weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

Age Group 55 - 59

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 time remaining, weight 4

♀ 75, 95, 115, 125 lb (34, 43, 52, 56 kg)
♂ 115, 135, 155, 185 lb (52, 61, 70, 83 kg)

Age Group 60 - 64

♀ 75, 85, 95, 105 lb (34, 38, 43, 47 kg)

♂ 105, 125, 145, 155 lb (47, 56, 66, 70 kg)

Age Group 65+

♀ 65, 75, 85, 95 lb (29, 34, 38, 43 kg)

♂ 95, 115, 135, 145 lb (43, 52, 61, 66 kg)

Score due by 5 p.m. PT, Monday, April 22, 2024.

Standards

First off, start standing tall with your back to the barbell. When I say "Go," turn around and complete 10 clean and jerks at the first weight.

  • Your score will be the total number of reps completed in 10 minutes.
  • You are allowed to adjust the weight on your barbell during rest intervals, use multiple barbells, and ask your judge or friend for help with changing the weights
  • Record the time taken to complete the 10 reps at each of the three specified weights for the tiebreaker.
  • In the event of a tie in total reps, the athlete who completed rep 10 at the previous weight in the shortest time will be placed higher up the leaderboard

Penalties

You risk penalties if you are not standing tall with your back to the barbell at the start of each set.

Clean and Jark Standard

Each rep begins with the barbell on the ground. The bar must then be raised to the shoulders and locked out overhead, excluding snatches. Any form of clean, except for a hang clean, is allowed.

There is no requirement for full extension of the hips and legs after receiving the clean before initiating the overhead lift.

Any overhead lift style, whether it be a press, push press, or jerk/split jerk, is acceptable. It constitutes a no rep if the barbell is lowered before full extension of the hips, knees, or arms, and/or if the barbell is bounced between consecutive reps.

Maximize Your CrossFit® Quarterfinals Performance

And that’s it! The CrossFit® Quarterfinals 2024 Workouts have been announced and it’s time to take on this year’s challenge.

As we dive into the details of each workout in this guide, it's clear that success in the Quarterfinals isn't just about how much weight you can lift or how fast you can move—it's about nailing those movement standards and executing each WOD with maximum efficiency.

From the snatches and rowing to the wall-ball shots and burpee box jump-overs, every rep counts, and every second matters. And let's not forget about the handstand push-ups, toes-to-bars, rope climbs, and muscle-ups—these movements require not only strength but serious skill and technique.

But hey, we've got your back. With our expert tips and strategies, you'll be ready to crush every workout and leave it all out on the floor. So, are you up for the challenge? With the right mindset, the proper preparation, and a whole lot of heart, there's no doubt you'll come out on top.

Let's do this!

Before You Go

If you're seeking comprehensive training and personalized coaching to take your performance to the next level, check out our courses available at WODprep Academy or our tailored 1-on-1 Coaching services.

Whether you're aiming to conquer weaknesses or refine your strengths, we're here to support you every step of the way.

CrossFit® Quarterfinals 2024 Workouts & Standards

Useful links for the 2024 CrossFit® Quarterfinals:

CrossFit® Quarterfinals 2024 Workouts Standards

Workout 1 Strategy & Tips

Workout 2 Strategy & Tips

Workout 3 Strategy & Tips

Workout 4 Strategy & Tips

CrossFit® Quarterfinals 2024: Workouts Announcement, Dates & FAQs

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Quarterfinals Workouts and Strategy Guide x WODprep

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