Quarterfinals Workouts
2024 CrossFit Games
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
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch box
Download the workout description and scorecard for your division:
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DOWNLOAD YOUR SCORECARD
• Individual and Age-Group Quarterfinals Workout 1
QUICK START
• Start each of the 4 rounds standing tall with your back to the barbell.
• At “Go,” turn around and complete as many snatches as possible during the first minute.
• During the second minute, complete as many calories on the rower as possible.
• During the third minute, complete as many dumbbell box step-ups as possible.
• Then rest for 1 minute.
• Complete 3 more rounds of this sequence.
• Your score will be the total number of reps completed.
NOTES
• Start the clock at “Go.” The clock DOES NOT STOP between movements or during the rest period.
• For safety, the barbell must be placed at least 5 feet away from the rower and box.
• Any reps completed outside the designated minute will NOT count.
• There is no tiebreak.
• You may receive assistance resetting the rower between rounds.
• Gymnastics grips may NOT be used.
• Score is due by 5 p.m. PT, Saturday, April 20, 2024.
EQUIPMENT
• Barbell, plates, and collars.
• Concept2 rower. Any other rower is not allowed.
• Video submissions: A clear view of the monitor must be captured after each round — it is OK to move the camera to meet this requirement.
• Two dumbbells.
• Box of appropriate height — the top of the box must be at least 15-by-15 inches (38-by-38
centimeters).
• Tape, cones, or any other object may be used to indicate the barbell is 5 feet away from the rower and the box.
Refer to APPENDIX D in the 2024 CrossFit Games Rulebook for complete equipment details and video submission standards.
PENALTIES
You will be penalized if:
• You set up the box or rower closer than 5 feet away from the barbell.
• You do not start with your back to the barbell on any round.
See APPENDIX D in the 2024 CrossFit Games Rulebook for video review penalty information.
AFFILIATE OWNERS
Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats
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1 of 15The snatch: Each rep starts with the bar on the ground.
2 of 15The barbell must be lifted overhead in one motion (no clean and jerks). Any style of snatch is permitted, except a hang snatch.
3 of 15The rep is counted when: Hips, knees, and arms are extended. The bar is over the middle of, or slightly behind, the body when viewed from profile. The feet are in line.
4 of 15No reps for the snatch include but are not limited to: Lowering the bar before full extension of the knees, hips, or arms.
5 of 15Finishing with the bar in front of the body.
6 of 15Deliberately bouncing the barbell between consecutive reps.
7 of 15The row: You must use a Concept2 rower.
8 of 15The monitor on the rower must be set to 0 at the beginning of each row and must be set to CALORIES. NOTE: Calories will be recorded at the 1-minute mark. “Roll-over” calories that occur after the minute do NOT count.
9 of 15No reps for the row include but are not limited to: Starting without resetting the monitor to 0.
10 of 15The dumbbell box step-up: Each rep begins with BOTH feet touching the ground.The dumbbells MUST be held in the hang position. The dumbbells may start and/or remain on the box during the rest of the workout.
11 of 15Only the feet may make contact with the box.
12 of 15The rep is credited when: Both feet are on top of the box. The hips and knees are fully extended, with the head and shoulders over the hips. NOTE: Athletes do NOT need to alternate their lead leg after every rep.
13 of 15No reps for the dumbbell box step-up include but are not limited to: Pushing the hands/ dumbbells into the legs or resting the dumbbells on the thighs.
14 of 15Descending before reaching full extension of the hips and/or legs.
15 of 15Finishing with the head and shoulders in front of the hips.