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:


    • Individual and Age-Group Quarterfinals Workout 1



    • 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.



    • 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.



    • 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


    • 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.



    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.



    Access CrossFit Affiliate Programming (CAP) class plans for running the Open workout in your gym: 1 Heat | 2 Heats