The 2024 CrossFit Games Quarterfinals
Everything you need to know!
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
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GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
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Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
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Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Easy and Strength
Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.
We will then spend 30 mins in the gym, to help you run strong. This week we will decrease the reps from last week, but look to increase the weights!
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we will be running 800s down to 200s. A chance for you to real dial in that speed as the reps get shorter in length.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Intervals
Today we are running 100m efforts through the park behind InnerFight. These should be run at a 9/10 as you have a nice generous 300m recovery.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
After a nice easy block of running we will go into 1 min on, 1 min off for the second half of the session. Aim to hit 7/10 on the "on".
Sunday
Time: 10:15am
Location: InnerFight
Session: Nutrition Seminar with Carmen Bosmans
Performance Coach, Carmen Bosmans, will be hosting a nutrition seminar for our LRC members to help them ensure that they are fueling their running.
*Track Tuesday and Coffee Run will host male and female runners
Kicking the week of with testing our sumo deadlift for a heavy set of 3 reps followed by a brutal combination of deadlifts, box jumps + assault bike. Tuesday we are back to push press followed by a partner rowing + wall walk workout. Wednesday has all the variations of squats you will ever need, Thursday we focus on some gymnastics under fatigue alternating between toes to bar + pull ups. Friday is the workout of the week - YOU WILL NOT WANT TO MISS IT.
Monday:
Strength:
Sumo Deadlifts
Conditioning:
EMOM x 20 minutes:
Min 1) 3 Sumo Deadlifts + 3 High Box Jumps
Min 2) Max Calorie Assault Bike
RX = 100 / 70kg
*Target = 150 / 100 Cal AAB
Tuesday:
Strength:
Push Press
Conditioning:
Partner Workout
7 rounds for time:
300m Row
6 Wall Walks
1 Partner Working 1 Partner Holding SB 70/50kg
Wednesday:
Strength:
Back Squats
Conditioning:
20 minute AMRAP
25 Single Unders
10 Deck Squats
25 Double Unders
20 A Jumps
25 Cross Over Singles
30 Air Squats
Thursday:
Strength:
A) Narrow Grip Chin Ups + L Sit Hold
Conditioning:
2:00 mins on : 2:00 mins off x 6 sets
20/15/10 Cal Ski (mod buy in pace)
AMRAP Toes To Bar / Pull Ups *
* Alt gymnastics movement each round
Friday:
One of the Greats! Therappppyyyyyy!
GYMNASTICS
This week is working on or developing our Butterfly pull-ups / Chest To Bar while continuing to work on our Hand Stand Push Ups!
PURE STRENGTH
Monday - Monday will be lower body focused continuing the progression of paused squats looking at a 1s pause, paired with split squats, sissy squats & more
Wednesday - We go upper body to 8 x 3 deadstop strict press partnered up with some strict pulling strength & shoulder accessories
All & everyone is welcome, and the Pure Strength crew can’t wait to see you there!
WEIGHTLIFTING
Snatch focus
2 position snatch focus
2 reps from high hang
1 from below the knee.
Then % work of heavy singles. Try to have no misses or you start again
Monday Ride
This weeks session continues our standing start series with slightly extended efforts. This is the ultimate way to develop how quickly and how powerfully you develop power on the bike.
Start time: 05:59am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
https://goo.gl/maps/NqeohJW2tmRDCocH8
Track Tuesday
The track is fixed and we are back on it! This week is a mix of distances, from 800 down to 200’s!
Start time: 05:59am
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday Ride
The Coffee one! Once every 4 weeks we put aside our hammer time intervals ride as a pack for 90mins. Coffee post ride is an option!
Start time: 05:59am
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
This weeks sesssion is a negative split session, we start with an easy start and finishes with 17X 1 minute hard 1 minute easy.
Start time: 05:59
Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
After the Open, the next stage of the CrossFit Games is the Quarterfinals. We’ve put together everything you need to know for the 2024 CrossFit season!
What are the Quarterfinals?
They’re part of the CrossFit Games competition, where the top 25% from the CrossFit Open in each category (individuals, age groups, teams) qualify and then compete virtually. It’s the stage after the Open and before the Semifinals, helping narrow down the competitors for the next round.
How do you qualify for the CrossFit Games Quarterfinals?
To get into the Quarterfinals, you must rank in the top 25% of your region during the Open. This phase significantly widens participation from previous years, allowing more athletes to advance.
Regions involved: The competition spans seven global regions: Africa, Asia, Europe, North America East, North America West, Oceania, and South America. This ensures broad and diverse participation.
Dubai, United Arab Emirates falls into the Asia category. However, you must have resided in your region for more than three (3) years; otherwise, you will compete under your home region!
What workouts are at the 2024 CrossFit Games Quarterfinals?
While specifics vary yearly, expect a mix of challenging workouts designed to test strength, endurance, and skill more intensively than the Open. Dave Castro hinted that this year might include four workouts, possibly with multiple parts for at least one, adding a layer of strategy. If you need some hints, the team workouts have already been released, so we may see a variation of those.
When are the CrossFit Games Quarterfinals 2024?
The individual quarter Finals will run from the 17th to the 22nd of April. Athletes worldwide will have Five (5) days to complete the workouts, which must be filmed, and the Judge must be CrossFit certified.
What happens next?
This setup ensures a broad but rigorous competition, leading the most elite athletes to progress further towards the CrossFit Games. Next up is the Semifinals!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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