2024 CrossFit Quarterfinals

What are the Quarterfinals?
After completing the CrossFit Open, the top 25% of individual athletes in each age group and 25% of teams will progress to the Quarterfinals. This is an online qualifier for the Semifinals, the final checkpoint to the CrossFit Games. Quarterfinalists are asked to complete grueling tests over 6 days to advance to Semifinals.
Important dates:
- Team Quarterfinal
Registration: April 1st
Competition: April 3 – April 8
Duration: 6 days
Price: $100
Leaderboard finalized: April 15th - Individual Quarterfinal
Registration: April 1st
Competition: April 17 – 22
Duration: 6 days
Price: $50
Leaderboard finalized: April 29th - Age-Group Quarterfinal
Registration: April 1st
Competition: April 17 – 22
Duration: 6 days
Price: $50
Leaderboard finalized: May 1st
How it works
CrossFit HQ sends out invitations to qualifying athletes via email for this phase of the competition. The tests in this phase are more advanced and demanding than the Open workouts, being released at 12 p.m. PT (8 p.m. GMT+1) on the first day of competition. To participate, athletes must submit their scores for specific workouts along with a video within one of two 48-hour windows.
Score Submission Windows for Individual athletes
- The first window will be from: Wednesday, April 17, at 12 p.m. PT until Saturday, April 20, at 5 p.m. PT.
- The second window will be from: Saturday, April 20, at 5 p.m. PT until Monday, April 22, at 5 p.m. PT.
The Tests
Individual Quarterfinals
Strategy Guide for individual QF
First thoughts:
Workout 1: A โlongerโ workout that plays towards athletes with good conditioning capacity. Interval style; 12 min of total work with 3 min of total rest, itโs important to keep in mind that you will do 4 rounds and manage reps from the beginning so you can keep a high volume of reps in the whole workout.
Workout 2: A tough couplet that is going to test athletesโ ability to ride the red line. You need to know your capacity here and likely start softer than you would like.
Workout 3: Will play towards gymnastic biased athletes. Capacity on the muscle ups will play a big role here, the exercises before will fatigue your pulling and pushing muscles so expect to feel the muscle ups a little bit harder, and if you know that itโs a weakness for you, break the HSPU and TTB.
Workout 4: Will favour the big lifters and technically efficient athletes. Quick set-ups will be key here; there's no room for rests or long set-ups between each lift. 10 min will go by quickly.
Suggested workout order:
There are many options to choose from in the workout order, we have placed some ideas below:
4-1-2-3 (For athletes who struggle with strength)
3-1-2-4 (For athletes who struggle with gymnastics)
1-2-3-4 (For well rounded athletes who arent looking to redo)
Ultimately you want to aim to do your โweakestโ workout first to be fresh and also have the option of a redo. As we have a large submission deadline, there may be the option to redo 2 or more of the workouts in this time.
Workout 2 could most likely have the highest interference effect towards Workout 3 or 4, so if you are unsure about either of these 2 it is best to do them before 2.
Post workout nutrition and recovery:
For optimal post-workout recovery, aim to consume 60-90 grams of simple carbohydrates and 20-30 grams of protein within the initial 15 to 30 minutes following each workout. If you experience significant sweating, consider adding 1-2 grams of table salt. For a smoother transition from the heightened state of exercise to a resting state, we recommend 5-10 minutes of light cyclical activity, e.g. bike erg at a low damper.