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CrossFit® Quarterfinals 2026: Full Workouts Breakdown & Standards!

The Open is done. The scores reset. And now it’s time to shine.

Quarterfinals is a brand new opportunity to prove what you’re capable of. Whether your Open went great or you know you left some points on the table, this is your chance to step up and perform at your best.

The workouts are here! Everything you need is right here: strategy tips, pacing advice, movement breakdowns, and the key mistakes to avoid.

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CrossFit® Quarterfinals 2026 Workout 1

CrossFit® Quarterfinals 2026 Workout 1

For time:

10 50-foot shuttle runs
20 overhead squats
30 lateral burpees over the bar

Rest 1 minute

Then:

30 lateral burpees over the bar
20 overhead squats
10 50-foot shuttle runs

Time cap: 12 minutes

Individuals, 16-54 age-group divisions

♀ 80 lb (36 kg)
♂ 115 lb (52 kg)

Teenagers 14-15, Masters 55-64 age-group divisions

♀ 55 lb (25 kg)
♂ 75 lb (34 kg)

Masters 65+ age-group divisions

♀ 55 lb (25 kg), front squats
♂ 75 lb (34 kg), front squats

Quick Start

  • Start with both feet clearly behind the line.
  • At the call of 3, 2, 1, go, you’ll begin your shuttle runs. And just so we’re clear, each shuttle run rep is 50 feet total: 25 feet out, 25 feet back.
  • Your score is your total time to complete the entire workout, including the rest period.
  • And time stops only when both feet cross the line on that final shuttle run.

Important Notes

  • First and foremost, you must use a continuous running clock.
  • The clock does not stop during the 1-minute rest.
  • Let me say that again because this is where people mess it up: Your score includes the rest period.
  • Once the workout starts, nobody except the athlete can touch the barbell.
  • There’s no required floor plan for this workout, but your shuttle run lane must be 25 feet.
  • And if multiple athletes are doing this workout at the same time, make sure you leave enough room between barbells. Minimum recommended spacing is 10 feet.

 

Tiebreak

  • There is a tiebreak in this workout.
  • Your tiebreak time is taken at the completion of the first set of burpees.
  • If you finish the workout, the tiebreak doesn’t matter.
  • But if there’s a tie on reps for athletes who do not finish, the athlete with the faster tiebreak time wins that tie.

CrossFit® QF 2026 Workout 1 Movement Standards

Shuttle Run

  • Start with both feet clearly behind the line.
  • At every turnaround, both feet have to cross the line and one hand has to touch the ground past the line.
  • One rep is 25 feet out and 25 feet back, for 50 feet total.
  • On the final rep, you can just run through the finish line.
Shuttle Run No Reps
  • Only one foot gets across the line.
  • One or both feet are on the line instead of clearly across it.
  • Or you miss the hand touch past the line.
  • If that happens, you have to go back to that side and redo the turnaround correctly.

Overhead Squat

  • The barbell starts on the floor.
  • You can squat snatch the first rep if you want.
  • At the bottom, your hip crease must clearly pass below the top of the knees.
  • The rep counts when your hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body.
Overhead Squat No Reps
  • You don’t hit depth.
  • You don’t stand all the way up with full hip and knee extension.
  • Or any part of your body other than your hands touches the bar.

 

Front Squat (Masters 65+ Only)

  • For Masters 65+, this replaces the overhead squat.
  • The bar is held in the front-rack position and it must be taken from the floor.
  • Any grip is allowed.
  • A full squat clean is allowed, but not required, on the way up.
  • At the bottom, your hip crease must clearly pass below the top of the knees.
  • The rep counts when your hips and knees are fully extended and the bar is still in the front-rack position.
Front Squat No Reps (Masters 65+ Only)
  • You don’t hit depth.
  • You don’t stand to full hip and knee extension.
  • Or you lower the bar before fully standing the rep up.

Lateral Burpee Over the Bar

  • Start on one side of the barbell. At the bottom, your chest and thighs must touch the floor.
  • Then return to both feet with your hands off the floor.
  • You can jump or step in and out of the bottom.
  • From there, you must jump over the barbell with both feet off the ground.
  • You do not need a two-foot takeoff or landing, and you do not have to stay perfectly lateral to the bar.
  • The rep counts when you are on the opposite side of the barbell.
Lateral Burpee Over the Bar No Reps
  • Your chest or thighs don’t touch the floor.
  • You step over the bar instead of jumping.
  • Or you make contact with the bar while going over it.
  • If you get no-repped for any reason, you have to repeat the entire burpee.
CrossFit® Quarterfinals 2026 Workout 2

CrossFit® Quarterfinals 2026 Workout 2

For time, completed anyhow:

80 dumbbell hang squat cleans
40 bar muscle-ups

Time cap: 15 minutes

Individuals, 16-54 age-group divisions

♀ 35-lb (15-kg) dumbbells
♂ 50-lb (22.5-kg) dumbbells

Teenagers 14-15, Masters 55-64 age-group divisions

♀ 20-lb (10-kg) dumbbells
♂ 35-lb (15-kg) dumbbells

Masters 65+ age-group divisions

♀ 20-lb (10-kg) dumbbells, perform 30 chest-to-bar pull-ups and 10 bar muscle-ups
♂ 35-lb (15-kg) dumbbells, perform 30 chest-to-bar pull-ups and 10 bar muscle-ups

Quick Start

  • Start standing tall either behind the dumbbells or under the pull-up bar.
  • At 3, 2, 1, go, you’ll either pick up the dumbbells or jump to the bar and start accumulating reps.
  • You can do the movements in any order and with any rep scheme you want.
  • Your score is your total time to complete the workout.
  • And time stops when you lock out your final rep after completing all the required work.

Important Notes

  • There is no minimum or maximum number of reps you have to do before switching movements.
  • You can’t wear grips on the dumbbell cleans, so rotate them around fast and keep moving.
  • For safety, the dumbbells must stay at least 5 feet away from the pull-up bar.
  • Nobody can help you move or manage your dumbbells.

Tiebreak

  • There is a tiebreak in this workout, and it gets taken after 60 total reps completed.
  • If you hit the time cap, you will enter that tiebreak time with your score.
  • So if there’s a tie on reps completed, the athlete with the faster tiebreak time wins.
  • If you finish the workout, you do not need a tiebreak time.

CrossFit® QF 2026 Workout 2 Movement Standards

Dumbbell Hang Squat Clean

  • Each rep starts with the dumbbells below the hips and the arms fully extended.
  • A clean from the floor is allowed to start a set, but it is not required.
  • To get the rep, bring the dumbbells to the shoulders, get the elbows in front of the hands, squat until the crease of the hips passes below the knees, then stand to full hip and knee extension with the feet in line.
Dumbbell Hang Squat Clean No Reps

You start the rep from above the hang. You don’t hit depth. You don’t stand all the way up. Or you finish with the feet not back in line.

 

Bar Muscle-Up

  • Start each rep with the arms fully extended and feet off the ground.
  • You must pass through some portion of a dip before locking out over the bar.
  • The rep counts when your arms are fully extended in the support position and your shoulders are directly over, or slightly in front of, the bar when viewed from the side.
Bar Muscle-Up No Reps
  • You start without full arm extension. Any part of the foot rises above the pull-up bar during the kip.
  • Any part of the arm other than the hands touches the bar.
  • You lower before full lockout at the top.
  • Or you remove your hands and/or rest on your torso while above the bar.
  • Also, no other gymnastics movements are allowed here – no uprises, no rolls to support.

 

Chest-to-Bar Pull-Up (Masters 65+ Only)

  • Start each rep with the arms fully extended and feet off the ground.
  • Any style of grip is allowed.
  • The rep counts when the chest clearly makes contact with the bar at or below the collarbone.
  • Any style of pull-up is fine as long as that standard is met.
Chest-to-Bar Pull-Up No Reps (Masters 65+ Only)
  • You start without full arm extension. You miss the bar completely.
  • Or you make contact above the collarbone, like the neck or throat area.
CrossFit® Quarterfinals 2026 Workout 3

CrossFit® Quarterfinals 2026 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

Individuals, 18-54 age-group divisions

♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)

Teenagers 14-15 division

♀ 95, 105, 125 lb (43, 47, 56 kg)
♂ 135, 155, 185 lb (61, 70, 83 kg)

Teenagers 16-17, Masters 55-59 age-group division

♀ 125, 155, 185 lb (56, 70, 83 kg)
♂ 185, 225, 275 lb (83, 102, 125 kg)

Masters 60-64 division

♀ 105, 125, 155 lb (47, 56, 70 kg)
♂ 155, 185, 225 lb (70, 83, 102 kg)

Masters 65+ age-group divisions

♀ 95, 105, 125 lb (43, 47, 56 kg)
♂ 135, 155, 185 lb (61, 70, 83 kg)

Quick Start

  • This workout is simple, but that does not mean it’s easy.
  • At 3, 2, 1, go, pick up your rope and complete 50 double-unders.
  • Your score is your total time to complete the workout.
  • And time stops when you stand up and lock out the final deadlift.

 

Important Notes

  • You can set up multiple barbells for this workout.
  • You can also have help loading your bar.
  • Gymnastics grips are not allowed during this workout.
  • And there is no required floor plan, which means you’ve got some freedom in how you set things up.

 

Tiebreak

  • There’s two tiebreaks in this workout.
    • end of round 3
    • end of round 5
  • If you hit the time cap, you’ll enter your score along with the relevant tiebreak time.
  • And if athletes are tied on reps completed, the athlete with the faster tiebreak time wins the tie.
  • If you finish the workout, you do not enter a tiebreak time.

CrossFit® QF 2026 Workout 3 Movement Standards

Double-Under

  • The rope must pass under your feet twice in a single jump, and the rope must spin forward. That’s it.
  • Nice and simple, but don’t start counting attempts that didn’t actually clear.

 

Double-Under No Reps
  • You count an attempt that didn’t successfully pass under your feet twice.
  • Or you spin the rope backward.

 

Deadlift

  • The barbell starts on the ground with both plates touching the floor.
  • Your hands must be outside the knees – no sumo deadlifts.
  • Any grip is allowed.
  • The rep counts when your hips and knees reach full extension and your head and shoulders are behind the bar when viewed from the side.

 

Deadlift No Reps
  • You lower the bar before reaching full hip and knee extension.
  • You finish with the head or shoulders still in front of the bar.
  • Or you deliberately bounce the bar.
CrossFit® Quarterfinals 2026 Workout 4

CrossFit® Quarterfinals 2026 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

Individuals, 16-54 age-group divisions
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Teenagers 14-15 age group division
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Masters 55-59 age-group division
♀ 85 lb (38 kg), strict handstand push-ups to a 2-inch riser
♂ 115 lb (52 kg), strict handstand push-ups to a 2-inch riser

Masters 60-64 age-group division
♀ 75 lb (34 kg), strict handstand push-ups to a 2-inch riser
♂ 105 lb (47 kg), strict handstand push-ups to a 2-inch riser

Masters 65+ age-group divisions
♀ 65 lb (29 kg), strict handstand push-ups to a 2-inch riser
♂ 95 lb (43 kg), strict handstand push-ups to a 2-inch riser

Quick Start

  • Start seated on the rower with your hands off the handle.
  • At 3, 2, 1, go, complete 1,000 meters on the rower.
  • The barbell has to be placed at least 5 feet away from the rower.
  • Your score is your total time to complete the workout.
  • And time stops when you reach full lockout on the final strict handstand push-up

 

Important Notes

  • Gymnastics grips are not allowed in this workout.
  • The rower must be at least 5 feet away from both the barbell and the handstand push-up wall.
  • Athletes cannot receive help moving or managing the barbell.
  • Athletes can receive help resetting the rower back to zero.
  • If the time cap hits while you’re on the rower, every 100 meters completed counts as 1 rep, rounded down once the rower comes to rest.

 

Tiebreak

  • There is a tiebreak in this workout.
  • A tiebreak gets recorded after each 1,000-meter row, and your last completed row is the one that counts as your tiebreak time.
  • So if you only finish the first row before hitting the cap later in the workout, that first row time matters.
  • If you finish the second row, then that becomes your tiebreak.
  • If athletes tie on reps completed at the cap, the athlete with the faster tiebreak time wins.
  • If you finish the workout, you do not enter a tiebreak time.

CrossFit® QF 2026 Workout 4 Movement Standards

Row

  • The monitor must be set to 0 at the start of each row, and it must count up to the full distance.
  • Any damper setting is allowed.
  • You must stay seated until the monitor clearly reads 1,000 meters.
  • If the cap hits during the row, every 100 meters completed, rounded down when the rower comes to rest, counts as 1 rep.

 

Row No Reps
  • You stand up before the monitor hits 1,000 meters.
  • You start the second row without resetting the monitor to 0.
  • Or your rower is set up closer than 5 feet to the barbell or handstand push-up wall.

 

Clean and Jerk

  • Each rep starts with the bar on the ground.
  • You must bring it to the shoulders and then get it locked out overhead – no snatches.
  • Any style of clean is allowed except a hang clean.
  • You do not have to fully stand up the clean before starting the overhead lift.
  • Any style overhead is fine – press, push press, jerk, or split jerk.
  • The rep counts when hips, knees, and arms are fully extended, the feet are back in line, and the bar is over or slightly behind the middle of the body.
  • Also, the barbell must stay at least 5 feet from the rower.

 

Clean and Jerk No Reps
  • You lower the bar before full extension of the hips, knees, or arms.
  • You finish with the bar in front of the body.
  • You lower it before the feet return in line.
  • Or you bounce the barbell between reps.
  • And this is a big one: if you get no-repped at any point, the entire clean and jerk must be repeated.
  • You do not get to retry just the overhead portion from the front rack.

 

Strict Handstand Push-Up

  • Each rep starts and finishes in a full lockout position with both hands touching the tape line, heels against the wall, and arms fully extended with the shoulders in line with the body before you go down.
  • At the bottom, the head must touch the ground.
  • It does not have to touch the tape line.
  • The rep counts when you return to lockout with heels on the wall, arms, hips, and legs fully extended, and shoulders in line with the body.
  • Your feet do not have to stay on the wall during the whole rep, but they do need to be on the wall at the start and finish of each rep.

 

Strict Handstand Push-Up No Reps
  • One or both hands come off the tape line at any time.
  • You use any kip or leg/hip assistance.
  • You don’t finish with arms extended, hips extended, or shoulders in line with the body.
  • Or your feet are wider than your hands at lockout.

 

Strict Handstand Push-Up to a Riser (55+ Divisions Only)

  • For the 55+ divisions, the setup is the same as the strict handstand push-up, but you use a 2-inch riser.
  • Start and finish positions stay the same.
  • At the bottom, your head must touch the riser before you press back to lockout.

 

Strict Handstand Push-Up to a Riser No Reps (55+ Divisions Only)
  • You use a riser higher than 2 inches.
  • Or you get any of the same no-reps listed for the regular strict handstand push-up.
CrossFit® Quarterfinals 2026 Workouts Standards

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CrossFit® Quarterfinals 2026 Full Workout Breakdown Standards

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.

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  • blowing up because pacing felt good for 90 seconds
  • or being inconsistent because you don’t know what to do next…

 

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  • A system that makes training feel clear again, even when life is chaotic

     

This isn’t about doing more.

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This is where the magic happens for a lot of athletes, because quarterfinals week get messy fast.

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  • “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
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Read More 2026 CrossFit® Quarterfinals Workouts & Strategy

Read More 2026 CrossFit® Open Workouts & Strategy

Read More 2026 CrossFit® Open Content:

Ready to Stop Guessing and Start Making Progress?

You do not need more random workouts.
You need a plan that helps you train with purpose, improve the right skills, and show up more confident when it matters.

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  • Daily programming that matches your level and your lifestyle
  • A way to actually put your new skills into practice inside real training
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  • A smarter system that helps you stay consistent and keep improving

This is not about doing more work.
It is about doing the right work, consistently, so your fitness actually improves.

Join WODprep Academy, and start training with a real plan.

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