CrossFit Quarterfinals Workouts Revealed

The 5 workouts were officially revealed in a video published on CrossFit’s YouTube channel.

The CrossFit Quarterfinals workouts for individuals have been unveiled by Adrian Bozman, Director of Competition.

There are a total of 5 workouts that athletes must perform, record, and submit their scores before with specific deadlines for each of the workouts. And yes, we will have bench press.

CrossFit Quarterfinals Workouts

You can check out

Workout 1

For time:

  • 50 dumbbell walking lunges
  • 30 handstand push-ups
  • 40 front-rack walking lunges
  • 20 deficit handstand push-ups
  • 30 overhead walking lunges
  • 10 strict handstand push-ups

* Time cap: 15 minutes

Women: 35lb dumbbells for all lunges, 2 inches deficit

Men: 50lb dumbbells for all lunges, 3.5 inches deficit

Workout 1 movement standards.

Workout 2

3 rounds for time:

  • 30 alternating single-leg squats
  • 30 GHD sit-ups
  • 10 muscle-ups

* Time cap: 15 minutes

Workout 2 movement standards.

Workout 3

For time:

  • 8-16-24-32-24-16-8 wall-ball shots
  • 4-8-12-16-12-8-4 shuttle runs
  • 1-2-3-4-3-2-1 rope climbs

* Time cap: 25 minutes

Women: 14lb medicine ball, 10 feet target, 50-feet shuttle run

Men: 20lb medicine ball, 10 feet target, 50-feet shuttle run

Workout 3 movement standards.

Workout 4

Total load:

  • 1 clean
  • 1 bench press
  • 1 overhead squat

* Time cap: 30 minutes

Workout 4 movement standards.

Workout 5

For time:

  • 30-calorie row
  • 20 burpee box jump-overs
  • 10 snatches

* Time cap: 7 minutes

Women: 135lb, 20 inches box

Men: 185lb, 24 inches box

Workout 5 movement standards.

Deadline to Submit Your Score – CrossFit Quarterfinals Workouts

CrossFit Quarterfinals WorkoutsSource: Courtesy of CrossFit Inc.

Although all five workouts were revealed at the same time, athletes will have specific hour slots to submit their scores to CrossFit’s official platform. Check it out:

Workouts 1 and 2: Thursday 12pm (PT time) to Friday 12pm (PT time)

Workouts 3 and 4: Friday 12pm (PT time) to Saturday 12pm (PT time)

Workout 5: Saturday 12pm (PT time) to Sunday 12pm (PT time)

Important Considerations

Athletes are allowed to perform workouts in any order he/she desires. Athletes are also allowed to repeat the prescribed workouts as many times as deemed necessary, but score submission must be uploaded within the 24-hour window noted above.

You are required to use a CrossFit registered judge. If you are looking to move on to the Semifinals, you must record a video as it will be mandatory for all athletes who will get invited to the next stage in the CrossFit season.

For more details about score submission, check out CrossFit’s e-mail sent earlier today.

Who Advances to the Semifinals?

Individual athletes who placed among the top 10% at the Open were invited to the Quarterfinals. At this stage, the number of athletes going to the Semifinals depends on how many events will be held in the continent the athlete is from.

North America

  • Top 120 men and 120 women


  • Top 60 men and 60 women

Oceania, Asia, South America, and Africa

  • Top 30 men and 30 women from each continent advance to the Semifinals

Age-group athletes who may have qualified to compete in the Individual Semifinals, Team Semifinals, and/or Age-Group Semifinals must choose in which division they would like to compete. They cannot compete in more than one division during the Semifinals stage of the competition.

You can check out CrossFit’s rule book here.

Read More: Dates for the 2022 CrossFit Season

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