2026 CrossFit Quarterfinals
The 2026 CrossFit Quarterfinals are back. Get the official dates (March 26–30), qualification cutlines, how it works, and a full strategy guide from The Progrm.
The 2026 CrossFit Quarterfinals are back. Get the official dates (March 26–30), qualification cutlines, how it works, and a full strategy guide from The Progrm.
After completing the CrossFit Open, the top 25% of individual athletes in each age group will progress to the Quarterfinals. This is an online qualifier for the Semifinals, the final checkpoint to the CrossFit Games. In a major change from 2025 (where the Quarterfinals were removed entirely) they are back for 2026, giving thousands of athletes a second stage to test their fitness before Semifinals.
Quarterfinalists are asked to complete tests over 5 days at their CrossFit affiliates, submitting their scores online to advance to Semifinals. Notably, there is no Team Quarterfinal in 2026.
Workouts Announced: March 23
Competition: March 26–30
Duration: 5 days
Scores Due: March 30, 12 p.m. PT
Leaderboard Final: By April 10
Note: Individual and Age-Group Quarterfinals are held on the same weekend. Any athlete who qualifies for both can compete in both and only pays one registration fee, they will perform one set of programming.
CrossFit HQ sends invitations to qualifying athletes via email. All workouts must be completed inside a CrossFit affiliate in good standing, with a registered judge who has passed the 2026 Judges Course.
Unlike the Open, all scores remain hidden on the public leaderboard until the submission window closes on March 30. Affiliate Managers can view and validate results while scores are hidden. Each score must be validated by the Affiliate Manager before Wednesday, April 1 at 5 p.m. PT.
Score Submission Window: Athletes have from Thursday, March 26 through Sunday, March 30, at 12 p.m. PT to complete and submit all workouts.
Athletes may perform workouts in any order they choose. Video recording is required if you are not at a licensed CrossFit affiliate, and strongly recommended for all athletes who may be in contention for prizes or Semifinals qualification.
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
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbells
♂ 50-lb (22.5-kg) dumbbells
For time:
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes
♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)
For time:
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups
Time cap: 20 minutes
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
Thursday, March 26 at 8:00 pm (CET) to Monday, March 30 at 9:00 pm (CET)
Individual: top 2000 men and women
Masters 35-54: top 400 men and women
Teens 14-17 and 55+: top 300 men and women
Workout 1: A short and spicy workout where you want to push hard right from the beginning. Aim for the fastest manageable pace on shuttle runs and burpees that still allows for big sets on the OHS.
Workout 2: The choose-your-own-adventure-format allows you to make a strategy based on your strengths and weaknesses. In general, we recommend doing more of your “weaker” movement at the start while you are fresh. Try not to over think the division of the rep scheme, typically if you are an athlete that handles high reps go bigger sets, if you are an athlete that works better on shorter sets, divide more.
Workout 3: Another full-send workout that forces you to push right from the start. A lot of time can be lost on the second and third barbell, pace the first one according to your hinging endurance.
Workout 4: Make your move on the barbell, not on the row. For most athletes, the strict HSPU at the end will likely be the bottleneck of the workout. We recommend small sets right from the start while staying aways from muscular failure for as long as possible.
There are many options to choose from in the workout order, we have placed some ideas below:
Ultimately, you want to aim to do your “weakest” workout first to be fresh and also have the option of a redo. As we realistically have a 4-day submission window, there may be the option to redo 2 or more of the workouts.
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.
For Time
Part 1
10 x 50-ft shuttle runs
20 Overhead squats
30 Burpees over the bar
Rest: 1 minute
Part 2
30 Burpees over the bar
20 Overhead squats
10 x 50-ft shuttle runs
Time Cap: 12 minutes
Weights
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
2 Rounds
2 min Machine of choice
20 Pogo jumps
OHS:
2 Rounds of:
10 Wall squat
5 OHS, slow down*
20 Sec OHS hold*
* with an empty barbell
3 Rounds (at race pace):
6 Burpees over the bar
4 Overhead squats
4 × 50-ft shuttle runs
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
Keep a fast but controlled pace for the burpees and shuttle runs while trying to do fast and precise reps on the overhead squats. Keep in mind that you have to do 40 total reps here at a medium weight, and you want to stay away from failure. Break the OHS if needed. Make sure to keep enough in the tank for the second part and a final push.
Shuttle Runs: Keep the first set of shuttle runs fast but controlled with a focus on smooth turns. Then empty the tank on the final set.
Burpees over the bar: Focus on smooth burpees from the first rep. For most athletes, we recommend a quick step up with a jump down to keep the heart rate under control. Try to maintain the same rhythm and sequence of steps all the way through the second set as well.
Overhead Squat: Use a slightly narrower grip for the OHS if your shoulder mobility allows for it, as it’s often a more stable position. Keep the reps quick to minimize time under tension, and break them up according to your capacity. If you have to divide the OHS, we recommend doing so early.
Make sure your execution is on point, as every second matters! We recommend not pausing at the top of the overhead squats and trying to be quick off the floor on every single burpee.
Keep in mind that one rep on the shuttle run is 25ft (7.62m) out and 25ft (7.62m) back.
For Time, Completed Anyhow
80 dumbbell hang squat cleans
40 bar muscle-ups
Time Cap: 15 minutes
Weights
♀ 35 lb (15 kg) dumbbells
♂ 50 lb (22.5 kg) dumbbells
3 Rounds of:
30 Sec echo bike only arms
DB Hang squat clean:
20 sec PVC Front rack opener, each side
5 DB Jefferson curls with rotation
5+5 DB hang power clean
5+5 DB hang squat clean
BMU:
5 Hip to bar for BMU Finish in a hollow position.
2 x 2-4 BMU Focus on a smooth transition between reps.
As the total volume of BMU will likely be the bottleneck for most people, we recommend starting with a large set, keeping a couple of reps in reserve. If grip endurance is the limiting factor, work with smaller sets that give you frequent breaks but allow you to stay moving.
Dumbbell Hang Squat Clean: We recommend keeping the range of motion as short as possible by having a small swing from the hips and then squatting under the DBs. Experiment during the warm-up if you are more comfortable having the DBs between the legs or outside the legs.
Bar Muscle Ups: The number of reps per set should be dictated by your BMU capacity. We recommend breaking the sets, before your timing or form are breaking down. When the reps get challenging, it’s easy to lose focus. Remind yourself to stay disciplined with your technique all the way to the end.
Open with a big set of BMU and let a decline in rep speed dictate when you transition to the DB hang squat cleans. Don’t be afraid to do small sets, as long as you always keep moving.
The DBs have to be 5ft (1.52m) away from the BMU station.
You can either start behind the DBs or the rig.
3 Rounds
50 Double-unders
10 Deadlifts (weight 1 – lightest)
2 Rounds
50 Double-unders
10 Deadlifts (weight 2)
1 Round
50 Double-unders
10 Deadlifts (weight 3 – heaviest)
Time Cap: 12 minutes
Weights
♀ 155 / 185 / 225 lb (70 / 83 / 102 kg)
♂ 225 / 275 / 315 lb (102 / 125 / 143 kg)
4 min Bike erg
Last 10 sec of every min is sprinting
2 Rounds of:
20 Plate jump
10 Plate GTOH
Double-unders:
3 Min EMOM:
Min 1: Alt. single unders
Min 2: Single unders
Min 3: Double unders
Deadlift:
With an empty barbell:
5 Jefferson curls with rotations
10 Deadlifts
2 Rounds of:
25 DU
5 Deadlift
♀ 155 (70 kg)
♂ 225 (102 kg)
This workout will test your deadlift capacity, it’s about managing the fatigue and keeping the good form as the load increases. The first 3 rounds should feel controlled, with the deadlifts smooth and the double under controlled. Adding a short break might help to alleviate some tension. In the middle part, avoid grinding any reps on the deadlift. Divide the last barbell as needed, but for most people we wouldn’t recommend going to singles as you don’t benefit from the rebound of the barbell.
Double unders: Try to keep these smooth and unbroken without speeding them up. If needed, divide in half from the beginning, with a very short rest.
Deadlift: If the middle weight is already heavy for you, break the deadlifts from the first set. It’s important to stay away from failure and avoid the form from breaking down. Use a mixed grip or hook grip to make it easier holding on to the barbell.
Push the pace from the beginning and be precise with your double unders. In a short workout like this every second counts similar to workout 1.
You can have assistance loading your barbell or preload three different barbells.
For Time
1,000-meter row
30 Clean and jerks
1,000-meter row
30 Strict handstand push-ups
Time Cap: 20 minutes
Weights
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
5 min Row*
* Change S/M every min (22-24-26-28-30)
For quality:
10m Death march
10 Bradford press*
Clean and jerks:
With empty barbell:
5 Muscle cleans
5 Power cleans
5 Strict press
5 Push press
5 Power jerk
Strict handstand push-ups:
For quality:
30 sec Wrist flow
30 sec Neck flow
3 x 1 Negative HSPU
5-8 Pike Push ups
5-8 Box HSPU
For Quality:
250m Row
6 Clean and jerk
250m row
6 Strict HSPU
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
This is another workout where it is tempting to start too fast. We recommend pacing yourself on the row, as it is for distance and intensity is not rewarded in the same way as when rowing for calories. Make sure to stay disciplined on the barbell and find a rhythm you can maintain across the 30 reps. Don’t be afraid to do small sets on the HSPU early to manage the muscular fatigue.
Row: We recommend setting a drag factor of 120-130 for the men and 110-120 for the women. Make sure to keep your technique smooth and use the full sled for each stroke. Choose a pace that gets slightly challenging towards the end but allows you to get going on the barbell/HSPU immediately.
Clean and jerk: We recommend quick singles for most people. Try to work at a consistent rhythm that allows you to always stay moving. If needed, commit to smaller clusters sets of 2-5 with somewhat longer rest in between.
Strict Handstand Push-up: If possible, avoid going too close to failure early, as it will increase your recovery time between sets. Doing small sets is perfectly fine as long as you are efficient with kicking up and down. Don’t make the mistake of spending too much time inverted and not doing any reps.
Keep a challenging but manageable pace on the row and stay disciplined on the clean and jerks. We recommend quick singles even for the high achievers.
The barbell must be placed at least 5ft (1.52m) away from the rower.
The top 2,000 men and women will advance to Semifinals, an in-person events running April through June, plus an Online Semifinals as a last-chance qualifier. From there, the top athletes earn their spot at the 2026 CrossFit Games in San Jose, California: July 24–26 at the SAP Center.
John Singleton, the founder of The Progrm, is known for training elite athletes, including many of Europe’s top CrossFit Games competitors. With a Master’s degree in Osteopathy, John combines science-based programming with a focus on performance and recovery. Based in Mallorca, Spain, he leads a global community dedicated to helping athletes optimize performance and longevity in the sport.
