CrossFit® has just published the workouts for the 2024 Quarterfinals. For the Elite, this is the last online phase. The one that will decide the 40 men and 40 women from Europe who will fly straight to the 2024 Semifinals, at the French Throwdown, taking place May 17 – 19 at the LDLC Arena – in Décines-Charpieu.
For age group athletes, the top 200 in the world in each category will enter an additional online phase before the in-person phase.
As with the Team division, individuals and Age Groups must also complete 4 workouts in two time windows:
- WOD 1 and 2 must be completed by Saturday 20/04 at 17:00 pm (PT), which in Italy means 02:00 am on Sunday!!
- WOD 3 and 4, however, must be completed by Monday 22/04 at 17:00 pm (PT), which in Italy means Tuesday at 2:00 am.
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Index
Here are the workouts for the 2024 Quarterfinals:
WOD 1
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
Woman: 38 kg barbell, 15 kg dumbbells, 20 inch box
Men: 61 kg barbell, 22,5 kg dumbbells, 20 inch box
WOD 2
3 rounds for time of:
- 50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
Woman: 6 kg medicine ball, 9 foot target, 20 inch box
Male: 9 lb. medicine ball, 10-foot target, 24-inch box
WOD 3
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 rounds:
10 chest-to-wall handstand push-ups
20 muscle ups
Time cap: 15 minutes
WOD 4
With a non-stop timer, complete the maximum number of repetitions (amrap) 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
Women's weights: 38, 56, 70, 75 kg
Men's weights: 61, 83, 102, 111 kg