CROSSFIT® QUARTERFINALS WORKOUT STRATEGY // Strategy, Pacing, Tips & Tricks For All Four Workouts!
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Looking for the 2024 CrossFit® Quarterfinals Strategy Guide?
Get it here - wodprep.com/qf
CrossFit® Quarterfinals Workouts have landed, and I’m SO ready for this. We're going to give you all the tips and tricks you need to crush these workouts.
CrossFit® Quarterfinals Workout One is;
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
CrossFit® Quarterfinals Workout Two is;
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
CrossFit® Quarterfinals Workout Three is;
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
CrossFit® Quarterfinals Workout Four is;
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
This video covers our tips, tricks and quick wins for workout 1, 2, 3, and 4 and how to efficiently work through these movements and how to pace this workout to achieve your best time!
00:00 Intro
00:40 Take Care of your Hands
01:45 Which Order Should You Do The Workouts?
04:09 Workout 1
04:26 Workout 1 | Floor Layout
04:50 Workout 1 | The Snatch
05:56 Workout 1 | The Rower
08:14 Workout 1 | Dumbbell Box Step Ups
10:09 Workout 2
10:25 Workout 2 | Pacing
11:07 Workout 2 | The Wall Balls
12:25 Workout 2 | The Burpee Box Jump Over
14:56 Workout 3
15:08 Workout 3 | The HSPU
16:41 Workout 3 | The Toes To Bar
18:11 Workout 3 | The Strict HSPU
19:54 Workout 3 | The Rope Climbs
22:15 Workout 3 | The Wall Facing HSPU
23:50 Workout 3 | The Ring Muscle Ups
25:15 Workout 4
25:29 Workout 4 | The Clean & Jerk
31:07 Get the full guide at wodprep.com/qf
Quarterfinals 2024: Workouts Announcement, Dates & FAQs
wodprep.com/blog/crossfit-qua...
CrossFit® Quarterfinals Strategy Workouts 1
wodprep.com/blog/quarterfinal...
CrossFit® Quarterfinals Strategy Workouts 2
wodprep.com/blog/quarterfinal...
CrossFit® Quarterfinals Strategy Workout 3
wodprep.com/blog/quarterfinal...
CrossFit® Quarterfinals Strategy Workouts 4
wodprep.com/blog/quarterfinal...
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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Пікірлер: 34
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My box did workout 2 today, and it made me hate CrossFit. Trying to motivate myself to finish the burpees just to get back to wall balls was soul-crushing
@WODprep
3 ай бұрын
workout 2 is not a fun one
You can leave the dumbbells ON the box before and after!
Thank you, Ben and CJ!
Thanks for the great tips guys!
Thanks for the Hot Tips
Amazing speed getting this posted 💪🏽
Cannot drop on the snatches, masters woman at 65lbs, will be doing sets! Love your tips though, you are the 1st i go to!
Should be a 20" box not 24"
@WODprep
3 ай бұрын
Yeah we know - I guess I was just going RX+ 😇
@3elementscreativemedia100
3 ай бұрын
@@WODprep it’s the only way !
Great content, as always. A few things which may have already been mentioned…barbell, for safety reasons, must be 5 feet from the box and rower. Also, the dumbbells can sit on the box which is in my opinion easier than picking up from the floor. Also, in case it hasn’t been mentioned you need to start with your back to the barbell on the 321 go, and that’s at the start of EACH of the four rounds, otherwise it’s a no rep. And lastly, no grips are allowed, but you can use wrist wraps.
@WODprep
3 ай бұрын
great additions!
Bar has to be 5' away from the other things
@WODprep
3 ай бұрын
Yep, good call - we didn't see this in the hurry to make the video!
Box height for WO 1 Box Step Ups for all individuals and age groups is 20", correct? Looks like your box is at 24" Great suggestions guys!!
@WODprep
3 ай бұрын
Yes 20"! I accidentally kept mine at 24"
for the wall balls, thought on descending 22-16-12? just curious what you think
@WODprep
3 ай бұрын
That would work, but honestly smaller sets might help save you more for the burpees, which mean a lot more than your wallball speed.
For Workout 1 - I like stepping up on the corner of the box as opposed to straight on. Technically this is within the rules as well.
@WODprep
3 ай бұрын
Yeah that was against the rules in the judges course, but looks like we can for this workout... definitely the best way I think!
@travisjones22
3 ай бұрын
You guys are the GOATS of strategy and pacing. Thanks for all yall do!
@lehnerfitness6706
3 ай бұрын
Just because it‘s shown differently in the video: it’s a 20“ box
For WOD 1, the Barbell has to be at least 5 feet from the Rower, the DBs can start on the Box, and the Box is 20 Inches for Men and Women. It might help you to read the rules before creating your tip video.
@WODprep
3 ай бұрын
Keri I'll make sure we give you a call next time to see if we are approved to post 🫡
@kerikettle7820
3 ай бұрын
@@WODprep When the word "prep" is in your name ... just saying. Your set is beautiful, though! Cheers!
Isn’t it chest to wall HSPU??
@WODprep
3 ай бұрын
for the last round of workout 3
Bro this is quarterfinals. stop talking like we can't do this stuff.
@WODprep
3 ай бұрын
Bro this is a free video on the internet.
@ZidaneSteiner
3 ай бұрын
@@WODprep my bad. I’ll properly lower my expectations then.
@samf15h3r
3 ай бұрын
Bro, it's the top 25% now, more people are doing the quarters. Some people haven't been to this stage before.
@dendigitalerm-lrer630
3 ай бұрын
A lot of the people not reaching the QF will also try this one - tnx @wodprep