quarterfinals crossfit

The Quarterfinals

The Quarterfinals are a big addition to this year’s competitive season and have brought some major changes in regards to who moves on from the first stage of the Open.

This is due to the fact that the top 10% of individual athletes and 25% of teams partaking in the Open are eligible to qualify to the Quarterfinals.

This is an incredible increase of qualifying participants when compared to the number of athletes who could qualify to Regionals back in the day.

The Quartefinals ultimately will allow “bubble athletes” to experience a more competitive higher pace qualifying stage.

However, being they are held online they won’t be delivering the incredible community experience that most Crossfitters associated with Regionals.

But how exactly do these Quartefinals work? And if you were to be a qualifying hopeful what are the prerequisites needed to make it this next stage?

Allow us to break down for you all the essential info about this event:

  • What
  • When
  • How
  • Who

What are the Quarterfinals?

The Quarterfinals are an online competition. Qualified athletes will be completing a series of events over the course of one weekend, Thursday through Monday. 

When are the Quarterfinals?

Individual athletes will compete in the Quarterfinals from April 8 – April 12, 2021. Teams will compete in the Quarterfinals from April 22 – April 26, 2021. 

How will they work?

This stage will be held similarly to the Open with an online qualification process.

However, the very short time frame of one weekend makes us believe that redos, a common practice for many Open athletes, will not be allowed, if even physically possible to begin with.

When it comes to location the instructions provided on the Crossfit website are the same ad for the first qualifying stage. Athletes will have two options.

  • completion of events with a registered judge and validated by a licensed CrossFit affiliate in good standing. 
  • completion of events without judge and affiliate validation but with mandatory video submission.

It is important to note that, just like with the Open, athletes who are looking to move onto the next level most certainly will be required to provide a video submission of their performance.

Therefore, even athletes who chose the first option should be making sure they are documenting their performance by video. All videos submitted for review must adhere to the video submission guidelines provided.

Who will participate in the Quarterfinals?

As stated previously, the top 10 percent of men and women and top 25 percent of teams on each continent will be invited to compete in the online Quarterfinals. If eligible athletes must accept their invitation and register for Quarterfinals before the close of the competition. 


  • Africa: Women 302nd place / Men 437th place
  • Asia: Women 418th place / Men 828th place
  • Europe: Women 2344th place / Men 3594th place
  • North America: Women 6594th place / Men 7410th place
  • Oceania: Women 898th place / Men 997th place
  • South America: Women 474th place / Men 725th place

For the teams intending to compete in the Quarterfinals, they must declare an official roster  of two men and two women, an option to identify one female and one male alternate will be available. Once the event has started the rosters will be final. 

Top athletes and teams in the Quartefinal stage will advance to the next stage of competition, the Semifinals.

Equipment list:

  • Barbell + plates
  • Jump Rope
  • Plyo Box
  • Pull-up Station
  • 10m2 free space
  • 15ft climbing rope
  • WallBall 20/14 lb
  • 2 x dumbbells 22.5/15kg
  • C2 rower
  • Gymnastics rings
  • GHD
  • Squat rack


Welcome to the Quarter Finals. Firstly if you have qualified and you are doing the workouts this weekend huge congratulations.

This is the first time ever CrossFit have done the Quarter Finals and you are a part of it!

This guide is there to help you get your best possible score over the 5 tests.

All in all this will be a leg dominant event and Test 2 will really have an impact on your mid-line so be aware of these factors.

Order of Tests:

This can be a very important factor in terms of boosting overall performance.

In essence the order has been pre-determined for us because of the submission deadlines. However we do have a little flexibility.

Test 1 and 3 obviously

As a selection of workout this is going to be very taxing for the legs, so 0ur recommened order:

Day 1:

Test 4
Test 1
Test 2

Day 2:

Test 3
Test 5

Day 3:

Test 5 repeat if needed.

If you are interested in joining The Progrm please send an e-mail to training@theprogrm.com

Event 1

For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

50-lb. dumbbells / 35-lb. dumbbells

Time cap: 10 min.

Event Description and Scorecard

Submit score by 12 p.m. PT on Friday, April 9.

This is going to be QUICK!

The change in muscle groups from an upper body press, to an upper body pull, then to jumping should allow you to push this.

The the 1 minute breathing break should then be enough time to collect yourself and go again.

Pacing Ideas:

You need to base this off your HSPU capacity. If you are a HSPU ninja it is your time to attack, if you are worried about the HSPU take your foot off the gas a little at the start so you can finish strong.

Individual movements:


Aim to stay quick, don’t overly control the decent, this will help save the arms.

DB Hand Power Clean + STOH:

You can move these quickly but make sure to meet the movement standard, we dont want no-reps.

Double Unders:

Stay calm and collected.

Warm Up:

General Warm up protocol: See video (Jacqueline warming up)

Main focus:

The movements should all be feeling smooth.

You’ll want to go into this workout feeling warm and ready so you can attack from the start.

Here is a good idea before you go:

3 Min EMOM:

Min 1:
5 seconds 100% bike

Min 2:
5 seconds 100% bike
5 DB Hang Power Clean + 5 DB STOH

Min 3:
5 seconds 100% bike
50 DU

Rest 4-5 minutes then go.

Hot Tips:

  • Base this off your HSPU capacity
  • Dont control the HSPU decent
  • Meet the standards with the DB
  • Calm relaxed on DUPositive self talk during the rest
wod 1 quarterfinals

Event 2

For time:

60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats

Time cap: 20 min.

Event Description and Scorecard

Submit score by 12 p.m. PT on Friday, April 9.

180 GHD´s and 180 Pistols… I don’t think I need to say much more.

If you are not looking to be top 1%, then take this one carefully, you will thank me on Saturday and Sunday.

Luckily Progrm athletes will have prepared for this type of workout and will be accustomed to high volume GHD and Pistols. However, if you are not prepared you need to think about the strategy carefully.

Pacing Ideas:

We don’t want to go out too hot on this as towards the end of the workout we need to maintain rep speed on both the GHD and Pistols.

Individual movement breakdown:

GHD: Using too much of a quad initiation may blow out the legs even more. Therefore we will need to rely on the abdominals and arm drive more.

Rope Climbs – Check out our full rope climb video

Pistols: Check out our video. Also if you struggle with pistols use a heel rise.

Warm Up:

General warm up (See Jacquelines video)

Movement / Energy system:

Although capacity is important in this workout the main focus is on smooth movement.

Make sure each movement is feeling smooth using the above warm up videos.

Don’t spend too much time on the movements beforehand (You will more than enough of them during the workout….)

Hot Tips:

  • If not looking for top 1% go easy
  • Use a heel rise for the pistols
  • Start out at a comfortable pace
wod 2 quarterfinals

Event 3

For time:

120 wall-ball shots
120-cal. row

20-lb. ball, 10-ft. target / 14-lb. ball, 9-ft. target

Time cap: 15 min.

Event Description and Scorecard

Submit score by 12 p.m. PT on Saturday, April 10.

Dark place….

A Classic CrossFit Couplet. This will obviously suit the taller bigger athletes which I am sure they will be very happy about.

Pacing this workout will be key to getting the best score.

Pacing Ideas:

The top in the world will go unbroken and quick. However, you need to go with your capacity. It may be sensible to break the wall balls into 2-3 sets if it will tax you too much for the row.

On the row you should have a good idea of a number of calories you can hold comfortably, the idea would be to hold this number for the first 60 calories and then see if you are able to increase from there.

Individual movement breakdown:

2 basic movements we should all be comfortable with performing. This workout is about your capacity.

Warm Up:
General warm up (See Jacquelines video)

Movement / Energy system

This is important here. We want to go in ready and warm rather than just waiting for the 3-2-1 count down to start. Spend some time on the rower getting the heart rate up before you start.
We would recommend 5 minutes of increasing pace:

Min 1: Easy
Min 2: Medium
Min 3: Medium
Min 4: Medium
Min 5: Hard
Then move onto warming up the wall balls.

Hot Tips:

  • Top 1% unbroken and quick
  • If 120 wall balls will hit you hard, break early
  • For the first 60 cal choose a pace you know you can hold
wod 3 quarterfinals

Event 4

For max load:

4 rep-max front squat

Time cap: 20 min.

Event Description and Scorecard

Submit score by 12 p.m. PT on Saturday, April 10.

You guys know what to do for this. Everyone should have a very good idea of the number they can hit.

You’ve probably been performing 1, 3 and 5RMs multiple times throughout the week of varying lifts, therefore you can make an accurate estimate of the weight you can hit.

20 minutes is a very long time and obviously you can go in warm.

Therefore the suggestion would be:

Min 1:
Safe weight (93-7%)

Min 5:
Expected weight (100%)

Min 9-10:
Personal Record weight (103-5%)

Min 14-15:
2nd attempt if needed.

wod 4 quarterfinals

Event 5

For time:

Burpee box jump-over

185 lb., 30 in. / 135 lb., 30 in.

Time cap: 7 min.

Event Description and Scorecard

Submit score by 12 p.m. PT on Sunday, April 11.

I am really looking forward to seeing athletes attack this workout. 

The weight on the snatch will make athletes want to go power, but that will be hard to maintain for most. Especially given that the height of the box, especially for females, will mean athletes will have to “brace” before jumping which will slow people down and raise the heart rate.

Overall a fun finish to the Quarter Finals.

Pacing Ideas:

Really this is limited by your snatching ability. Most athletes will need to go singles and therefore the pace is pre determined.

Being confident on the BBJO will be key at this higher measurement.

Individual movement breakdown:

Snatch: If you can maintain power throughout, you should as long as it doesn’t slow you down. If you are going squat, go quick singles.

Burpee Box Jump Over: Really this is about the jump rather than the burpee. When you commit to the jump be confident.

Warm Up:
General warm up (See Jacquelines video)

Your body will probably be quite beaten up from the previous days’ workouts. So the main focus will be building to the weight of the snatch and making sure you are comfortable with the prescribed height.

Movement / Energy system:

5 Min EMOM:

5-10 seconds hard assault bike

Hot Tips:

  • Pace the workout based off your Snatch ability
  • Be confident when attacking the Box Jumps
wod 5 quarterfinals

Invitations and Registration

The Open leaderboard will be finalized and all scores will be validated by April 5th.

Invites to the qualified athletes will be sent out the same Monday. The registration will be extremely short given that workouts are announced on Thursday that same week and the competition begins on Friday.

Events will be announced Thursday 8th and athletes will be required to submit scores with a daily deadline starting from Friday up to Sunday. That means that, unlike the Open, it will be almost impossible for athletes to redo workouts like with the Open.

CFHQ has already announced that athletes will be required to submit two workout scores on Friday so it is presumable that the same amounts will also be required for Saturday and Sunday.