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
♀ 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
♂ 95-lb (43 kg) barbell, 35-lb (15 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.