The Open is over. The scores reset. And now it’s time for the part of the season where execution matters even more.
Quarterfinals is a different test. At this stage, it’s not just about how fit you are. It’s about how well you manage a workout. It’s about knowing where to stay under control, where to push, and where athletes usually make the mistake that blows up their score. And that’s really the theme across all four workouts this year.
Every one of these workouts has a trap built into it.
Some of them are going to tempt you to go out way too hot. Some are going to tempt you to rest too long. Some are going to give you enough freedom that you start overthinking instead of just working. That’s how athletes lose a lot of time in Quarterfinals. Not because they aren’t fit enough, but because they waste energy, waste transitions, or push in the wrong place.
The athletes who do best this weekend are going to be the ones who stay efficient. They’re going to move with purpose, keep their transitions tight, and understand where the workout actually happens.
So let’s break down all four workouts and talk about how to pace them the right way.
Click To Find The Workout You Want
Click For Exclusive Offers
Dowload our FREE Guide by signing up below.
How to Attack Your Quarterfinals Week
Quarterfinals is not just about fitness. It’s about managing the week the right way.
If you stack the wrong workouts together or ignore your biggest weakness, you can hurt your overall score fast. So here’s the order I recommend for most athletes.
Thursday: Workout 2
Start with Workout 2.
It’s the cleanest Day 1 option, and it gives you the most flexibility for the rest of the weekend.
Friday: Workouts 4 and 1
On Friday, do Workouts 4 and 1, in either order.
For most athletes, I’d lean Workout 1 first, then Workout 4. Workout 1 is shorter and a little easier to recover from, which sets you up better for the longer test later.
One Big Exception
If you really struggle with strict handstand push-ups, do Workout 4 first on Friday.
That is the main exception. If strict HSPU are a major limiter, give yourself the best chance by hitting that workout while you’re fresh.
Saturday: Workout 3
Save Workout 3 for Saturday.
That lets you finish the weekend with the double under and deadlift test after the more skill-heavy workouts are already behind you.
The Big Picture
Don’t think about winning one workout. Think about putting together the best four-workouts possible.
Be smart with the order, protect your weaknesses, and give yourself the best chance to perform well across the whole weekend.
2026 CrossFit® Quarterfinals Workout 1 Strategy
Workout 1
For time:
- 10 50-foot shuttle runs
- 20 overhead squats
- 30 burpees over the bar
Rest 1 minute
- 30 burpees over the bar
- 20 overhead squats
- 10 50-foot shuttle runs
Time cap: 12 minutes
2026 QF Workout 1 Goal
The goal of Workout 1 is to burpee as fast as possible, but only at a pace you can actually hold for all 60 reps.
That pace also has to leave you enough to make your second set of overhead squats look pretty similar to your first.
So this workout should feel like threshold the whole way.
You’re riding that line the entire time, trying not to blow up, with the goal of getting to the second overhead squats able to push your limits and stay strong in your sets with the final few overhead squats close to failure, then plan on emptying the tank on the last shuttle runs.
What CrossFit® QF Workout 1 Is Really About?
The biggest thing to understand here is that this is not two equal halves.
On paper, it kind of looks that way, but in reality, not even close. The first half is controlled. The second half is where the workout actually begins. That second set of 20 overhead squats comes after 60 burpees, and that is the point of this workout. That’s the moment that’s going to separate athletes.
So if you come out flying on the first shuttle and try to smash the first set of overhead squats just because you feel good, that’s a trap. Of course you’re going to feel good early. Almost everybody will.
The real question is what happens when you get back to the bar already breathing hard and your shoulders and midline are lit up.
That’s the workout.
Before you even start, make your setup clean. Put the barbell right next to the shuttle line. No extra steps, no wandering around, no wasted movement. In a workout like this, little transition mistakes add up fast.
Now let’s talk about how to pace Quarterfinals Workout 1.
How to Pace Workout 1 and Finish Strong
The first shuttle runs should be slower than you want it to be.
That’s probably not what most athletes want to hear, but it’s the truth. Build speed as you go. The goal is not to win the first minute of the workout. The goal is to still have something left when the second half starts asking real questions.
On the first set of overhead squats, if you can go unbroken and keep the reps fast and smooth, great. Do it. But if the reps start turning into a grind, break before it gets ugly. If each rep starts taking a couple seconds and you’re hanging out overhead trying to save the set, you’ve already waited too long.
And please don’t rest overhead. Don’t do that. You’re just wasting energy and making the next reps worse. Either keep cycling or put the bar down, take a quick breath, and get back to work.
The burpees should stay rhythmic. Same rep every time. Don’t worm. Don’t panic. Don’t sprint the first few and then pay for it later. Your burpee pace should be based on how the squats feel, because the second set of overhead squats is the part of this workout that matters most.
Then when you get back to the bar for that second set of 20 overhead squats, this is where you need to go. Least sets. Smallest rest possible.
If you get to 15 reps, there’s a really good chance you should stay on the bar and finish. At that point, dropping it usually just makes the set feel worse and costs you more time.
Once you get to the last shuttle, full send. If you paced this workout correctly, the second half should actually be where you can be aggressive.
Now let’s talk about how to save energy and move better in Workout 1.
CrossFit® QF Workout 1 Movement Tips
- On the shuttle runs, think big turn and start turning early. A reverse lunge touch can help you stay smooth and keep momentum instead of stopping hard at the line.
- On the overhead squats, a narrower grip will usually help if your mobility allows it. Stay stacked, stay stable, and cycle the bar instead of fighting it.
- On the burpees, keep the rep simple: jump back, step up, repeat. The less variation there is in your movement, the easier it is to hold a steady pace.
2026 CrossFit® Quarterfinals Workout 2 Strategy
Workout 2
For time, completed anyhow:
- 80 dumbbell hang squat cleans
- 40 bar muscle-ups
Time cap: 15 minutes
2026 QF Workout 2 Goal
The goal for Workout 2 starts with figuring out which athlete you are.
Are you:
- someone who can finish, everything
- someone who will get some bar muscle-ups,
- or someone who probably won’t get any bar muscle-ups?
Because that answer determines the strategy.
From there, the goal is to maximize your score by keeping dead time to an absolute minimum. That means no resting in the middle of a movement. Rest between movements if you need to, but once you start a set, stay moving.
If you break move to the other movement versus resting. Your judge can keep track of your reps. It’s ok if your plan needs to adapt along the way. Your goal is to be accumulating reps and minimizing downtime.
And if finishing is probably not in the cards, your job becomes balancing fresh enough bar muscle-up attempts with getting through all 80 cleans for the best score possible.
That’s the whole game in this workout: know your category, minimize wasted time, and build the smartest plan for your score.
What CrossFit® QF Workout 2 Is Really About?
This workout gives you a ton of freedom, and that is exactly what makes it dangerous. On paper, being able to do the work in any order sounds awesome. But for a lot of athletes, that freedom turns into hesitation really fast.
- They stand there thinking.
- They take long breaks and call it strategy.
- They keep asking themselves what they should do next instead of just doing work.
That’s the trap.
This workout rewards the athlete who is almost always doing something. More transitions are usually better than long breaks here. You want to keep moving back and forth with purpose instead of standing around waiting until you magically feel ready again.
So before you start, set your dumbbells about five feet from the bar and keep your path the same every time. Same steps, same flow, no thinking once the workout starts.
Now let’s talk about how to pace Quarterfinals Workout 2.
How to Pace Quarterfinals Workout 2 and Keep Moving
If you have bar muscle-ups, your job is to find a repeatable chunk and stick to it.
That might be 5 cleans and 3 bar muscle-ups. It might be 6 cleans and 3 bar muscle-ups. It might be even smaller than that, broken into a lot of short rounds. I don’t really care what the number is as long as it’s repeatable. The goal is to keep moving back and forth without taking huge breaks.
And this is really important: do not wait until you feel ready to jump back on the bar. You are not going to feel ready. That’s not how a workout like this works. Trust the plan and keep moving.
If you’ve got one bar muscle-up, take a few minutes early in the workout to work on singles and get as many as you can while your grip is fresh. That might be around 5 minutes, but you need to leave yourself enough time to finish the dumbbell hang squat cleans and then come back to the bar if there’s time left.
A smart way to plan that is to test 20 or 30 dumbbell hang squat cleans earlier in the week so you have a real sense of how much time that piece will take. Then give yourself plenty of time to get those done before taking more shots on the bar.
If you’re just trying to get your first bar muscle-up, spend a bigger chunk of time on it early, maybe 6 to 7 minutes, while your grip is at its best. But after that, you are done taking shots and you need to sprint the 80 dumbbell hang squat cleans. Do not save time at the end hoping for more attempts later. Once your grip is gone, your chances drop hard anyway. By then, those attempts might be taking :45 each and going nowhere.
If you know there is no shot at a bar muscle-up, then this workout is really 60 dumbbell reps for time. That’s your tiebreak, and that is the key piece of your workout. Push the sets, push the pace, and get through those 60 as fast as possible. Then piece out whatever you need to get to 80. The last 20 still matter, but the tiebreak is the biggest priority for your score.
Now let’s talk about how to make Workout 2 feel smoother and more efficient.
CrossFit® QF Workout 2 Movement Tips
On the dumbbell hang squat cleans, you want these reps to stay smooth and efficient. Let the dumbbells swing between your legs, then pull under into a squat.
Don’t overpull, and don’t turn every rep into some giant muscle clean if you don’t have to. Set your feet once in your squat stance and keep them there as much as possible, because extra footwork is just wasted motion.
If you can, hook grip the dumbbells and tape your thumbs too. That matters a lot more than people think in a workout like this. And just like we talked about earlier, your transitions should look the same every single time. Same steps, same pattern, no standing around.
2026 CrossFit® Quarterfinals Workout 3 Strategy
Workout 3
For time:
3 rounds of:
- 50 double-unders
- 10 deadlifts (weight 1)
2 rounds of:
- 50 double-unders
- 10 deadlifts (weight 2)
1 round of:
- 50 double-unders
- 10 deadlifts (weight 3)
Time cap: 12 minutes
2026 QF Workout 3 Goal
The goal in Workout 3 is to use the first rounds to set yourself up for Round 5 and 6.
That’s the whole workout.
You need to pace, break, and manage your intensity well enough that when you get to the fifth round of double-unders and deadlifts, and then that final round at the heaviest bar, your pace still looks somewhat similar to what it did earlier.
If your splits, rhythm, and effort completely fall apart at the end, you went out too hot.
If you can keep the later rounds looking pretty close to the early rounds, that usually means you paced it right and gave yourself the best chance for a strong score.
What CrossFit® QF Workout 3 Is Really About?
The first three rounds do not matter nearly as much as people think.
Once again, 2026 Quarterfinal workouts are laced with traps – and this is one of them. Athletes are going to hit the light bar, feel amazing, and decide it’s time to race. It’s not. The first three rounds are the setup. This workout is really about rounds four, five, and six when the deadlift gets heavier and your margin for error gets smaller.
So treat the early rounds like setup. Stay smooth. Stay relaxed. Do not burn energy trying to prove something in the first few minutes and then show up to the heavy bar with no grip and no composure.
Set Up Your Barbell Right
If you can set up 3 barbells, that’s your best-case scenario.
If not, make sure you’ve got a very fast pit crew who actually knows what they’re doing, because if you’re good at double-unders, they’ll have about 30 seconds to get the next weight ready.
This is one of those workouts where setup matters more than people think.
Now let’s talk about how to pace Quarterfinals Workout 3.
How to Pace Workout 3 Without Burning Out Early
The goal on the double-unders is unbroken. That’s how you want to approach them from the start.
If you trip, fine, that becomes your break, but don’t go into the workout with planned breaks on the rope unless you absolutely have to. A lot of athletes do that, and it ends up costing way more time than they think. Stay relaxed, trust your rhythm, and let the rope work.
On the deadlifts, touch-and-go should be your default unless the barbell forces you away from it. If you need to break the early bars, into 2 and 3 sets, keep it quick and controlled. But for most athletes, going to singles too early isn’t a good plan of attack and is just going to slow the whole workout down.
Now, if you already know that final bar is going to need breaks, be honest with yourself from the beginning. Don’t tell yourself you’re going to hang on for some huge set, only to drop the bar and stand there staring at it when it blows up.
Pick a smart plan, commit to it, and keep moving. Because the biggest rule in this workout is simple: no long breaks anywhere. If you stand around, you’re done.
Alright, now let’s talk about how to keep these reps clean, smooth, and efficient.
CrossFit® QF Workout 3 Movement Tips
On the double-unders, the big thing is just stay relaxed. Don’t rush into them and don’t force the pace, because calm is usually what keeps you unbroken here.
Then when you get to the deadlift, make sure you take a good setup every single time and don’t hang out at the top. Lock it out, bring it right back down, and keep the bar moving, because standing there with the bar in your hands is basically just paying an extra grip tax for no reason.
Use mixed grip or hook grip, whichever one you trust more, and keep your rope right next to the barbell so the transition stays simple. Finish one movement, pick up the other, and go.
2026 CrossFit® Quarterfinals Workout 4 Strategy
Workout 4
For time:
- 1,000-meter row
- 30 clean and jerks
- 1,000-meter row
- 30 strict handstand push-ups
Time cap: 20 minutes
2026 QF Workout 4 Goal
The goal in Workout 4 is to let the row intensity drive the barbell and gymnastics intensity.
Here’s what I mean: going hard on the row versus going controlled usually only changes your time by maybe 15 to 20 seconds. But going out too hot there can absolutely wreck your clean and jerks and strict handstand push-ups, and that can cost you minutes.
So don’t treat the row like the place to win the workout.
Use it to set up strong barbell work and better gymnastics.
And don’t forget the tiebreaks. Those matter too, especially if you think there’s a chance you won’t finish.
What CrossFit® QF Workout 4 Is Really About?
You are not going to win this workout on the row, and that matters because a lot of athletes are going to try. The row sets the table, but it does not decide the workout. The clean and jerks and the strict handstand push-ups are what really matter.
That’s where this workout is won or lost.
And the other big trap is treating that second row like it’s just recovery. It’s not. It’s recovery with purpose. That’s the point where athletes start to panic because they know the strict handstand push-ups are coming next.
So they either push the row too hard because they’re nervous, or they back off too much because they’re scared. Neither one is the move. What you need there is control. Bring the heart rate down, get your breathing back, and use that row to set yourself up for the part of the workout that actually matters most.
Now let’s talk about how to pace Quarterfinals Workout 4.
How to Pace Workout 4 for Your Best Score
The first row should be controlled right from the start. You want to work, but you do not want to race, because you get zero bonus points for winning the row if it blows up your clean and jerks.
Then when you get to the barbell, singles are going to be the move for almost everyone. The goal is to push the pace, but still stay composed. You’ll be able to recover on the second row coming up.
Quick singles let you keep chipping away without digging too deep.
Then that second row becomes really important. That is your chance to recover, but still recover with purpose. Bring the heart rate down, get your breathing back under control, and get your head right for the strict handstand push-ups.
And once you get to the wall, that’s where discipline matters a lot. If you do not have 6 unbroken strict handstand push-ups, then singles or doubles are probably the smartest call from the beginning.
And as soon as the reps start to slow down, go to singles right away. Don’t wait for failure. Never go to failure here, because that’s how athletes lose huge chunks of time. The last 10 reps matter way more than the first 20, and that’s really where this workout gets decided.
So once you’ve got the pace down, the next piece is making sure your movement stays efficient.
CrossFit® QF Workout 4 Movement Tips
On the strict handstand push-ups, set yourself up with your hands wide and your thumbs on the line. Keep your feet on the wall at lockout so you stay organized and don’t waste energy having to reset every single rep.
This is one of those movements where small sets are going to win. Not big gamble sets. Small, repeatable sets that you can stay ahead on. Your rest should stay short and controlled, and yes, it might grow a little bit as fatigue builds.
That’s normal.
Just make sure it stays deliberate. And one more thing here: use a 2-inch riser that doesn’t compress. If your setup is unstable, everything about this movement gets harder.
Your 2026 CrossFit® Quarterfinals Game Plan
Quarterfinals is where smart athletes make their move.
At this point in the season, a lot of athletes are fit enough to do these workouts well. The real question is who can stay composed when the pressure goes up, pace the workout the right way, and keep moving when everyone else starts slowing down. That’s what these four events are really testing.
And honestly, that should fire you up.
Because this is your chance to prove that all the work you put in during the Open was building toward something bigger. This is your chance to show what happens when fitness meets discipline, when preparation meets execution, and when you stop just hoping for a good score and go earn one.
This is not the time to play small. This is not the time to hesitate.
Stay controlled early. Stay efficient when it starts to hurt. Don’t hand away seconds in transitions. Break before things completely blow up. And when the moment comes to push, be ready to go.
Quarterfinals is where athletes separate themselves, and there is no reason that athlete can’t be you.
Go attack these workouts, trust your plan, and give yourself a score you’re proud of in the 2026 CrossFit® Quarterfinals.
WODprep Exclusive Offer: RX Smart Gear
Over the past 16 years, I’ve helped thousands of athletes learn how to do unbroken double-unders, and one of the biggest mistakes I see is using the wrong rope.
That’s why I’m excited to share this WODprep Exclusive Offer from RX Smart Gear.
If you’re a beginner, I strongly recommend the Rx Jump Rope 2.0 with the 3.4 oz Buff cable. A slightly heavier rope with a little more feedback makes it much easier to build rhythm, stay relaxed, and string reps together.
If you’re a more advanced athlete, go with the Evo Jump Rope with the uncoated hyper cable. It’s faster, smoother, and a great choice for athletes who already have strong double-unders.
And if you’re working on crossovers, the Frevo is the one I’d point you to.
Use code WODPREP26 to save 20% off through Monday the 30th at midnight.
Shop the WODprep Exclusive Offer here:
All Training Ropes – Claim your offer here.
Rx Jump Rope 2.0: Best for Beginners – Claim your offer here.
Evo Jump Rope: Best for Advanced Athletes – Claim your offer here.
Frevo: Best for Crossovers – Claim your offer here.
WODprep Exclusive Offer: Element 26 Gear
I’m also going to be sharing some of my go-to gear from Element 26.
This is the kind of support gear that can make training and competition feel a whole lot better when the volume gets high and the pressure goes up.
If you want to check out the gear I use and recommend most, start here:
Belt – claim your offer here.
Grips – claim your offer here.
Knee Sleeves – claim your offer here.
Good gear won’t magically do the workout for you. But the right rope, the right grips, and the right support gear can absolutely help you move better, protect your hands, and feel more confident going into big efforts.
Want to Stop Guessing and Actually Improve for the Quarterfinals?
Most people treat the CrossFit® Quarterfinals like it’s a 5-workout event… when it’s really the final exam for what you did (or didn’t do) for the last few months.
And here’s the thing:
You can be fired up, you can “want it,” you can even train hard… and still get stuck doing the same thing every year because there’s no plan, no structure, and no coaching.
That’s why we built WODprep Academy.
WODprep Academy is for athletes who want results, not random workouts
If you’re tired of:
- hitting the same ceiling every Open/QF
- getting smoked by skills you “almost” have
- blowing up because pacing felt good for 90 seconds
- or being inconsistent because you don’t know what to do next…
WODprep Academy gives you a clear path.
Inside WPA you get All Access to training that’s built for real athletes:
- Programs that build capacity (not just fatigue)
- Skill progressions so you stop “trying” and start owning the movements
- Strength + engine work that carries over directly to Open/QF-style tests
- A system that makes training feel clear again, even when life is chaotic
This isn’t about doing more.
It’s about doing the right things… consistently… so your fitness actually moves.
And because we’re heading into the Open/QF season…
When you join WODprep Academy All Access right now (Monthly or Annual), you also get:
Includes 2026 Quarterfinals Private Coaching Group!
This is where the magic happens for a lot of athletes, because quarterfinals week get messy fast.
You’re going to have questions like:
- “Should I go unbroken here or break early?”
- “What’s the best rep scheme for my level?”
- “How hard should I push the first half?”
- “What warm-up actually prepares me for this?”
- “Do I redo it? How would I change strategy?”
Instead of guessing… you’ll have a place to get real answers.
- weekly guidance during the Quarterfinals
- strategy + pacing help you can actually execute
- Q&A / support so you’re not doing it alone
- a community of athletes going through it with you
Is it magic? No.
But it’s the next best thing: a plan + coaching + accountability when it counts.
Read More 2026 CrossFit® Quarterfinals Workouts & Strategy
Read More 2026 CrossFit® Open Workouts & Strategy
- 26.3 CrossFit® Open Workout and Standards
- 26.3 CrossFit® Open Strategy and Tips
- 26.2 CrossFit® Open Workout and Standards
- 26.2 CrossFit® Open Strategy and Tips
- 26.1 CrossFit® Open Workout and Standards
- 26.1 CrossFit® Open Strategy and Tips
Read More 2026 CrossFit® Open Content:
- 2026 CrossFit® Open Predictions: What Movements Will We See?
- 5 Bold Predictions for the 2026 Open (Burpees Not Included)
- How to Crush the 2026 CrossFit® Open: Your 4-Day Game Plan
- How to Prepare for the 2026 CrossFit® Open (With Less than 3 Weeks Left!)
- 7 Movements You MUST Master for the 2026 CrossFit® Open
- The 2026 CrossFit® Open Leaderboard: How to Track Your Spot (And Make the Cut)
- The Quarterfinals Are Back: Your Complete Guide to the 2026 CrossFit® Season