Quarterfinals Workouts
2026 CrossFit Games
Details
Division
Age Group
Comp Gender
Men
Age
35-39
For time:
10 50-foot shuttle runs
20 overhead squats
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs
Time cap: 12 minutes
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
Age-Group Quarterfinals Workout 1 brought to you by
Download the workout description and scorecard for your division:
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WORKOUT DETAILS
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QUICK START
- Start facing the line with both feet clearly behind it.
- At “go,” begin the shuttle runs.
- Each shuttle run rep = 50 feet (25 feet out + 25 feet back).
- After completing the shuttle runs, move to the barbell and complete 20 overhead squats.
- Then, drop the barbell and complete 30 lateral burpees over the bar.
- Then, rest exactly 1 minute, starting from the completion of the last burpee (when both feet touch the ground on the opposite side of the bar).
- Start standing tall. After exactly 1 minute of rest, begin 30 lateral burpees over the bar.
- Then, complete 20 overhead squats.
- Finally, complete 10 shuttle runs.
- Your score is the total time taken to complete the workout, INCLUDING THE REST PERIOD.
- Time stops when both feet have passed the line on the final shuttle run.
NOTES
- Athletes MUST use a continuous clock; the clock does not stop during the rest period.
- Your score is the total time taken to complete the workout, INCLUDING THE REST PERIOD.
- Once the workout begins, no one except the athlete may touch the barbell.
- There is no required floorplan for the workout. Athletes must use a 25-foot distance for the shuttle run.
- Care should be taken to set up enough lifting space between multiple athletes completing the workout at the same time. It is recommended there is a minimum 10 feet between barbells.
TIEBREAK
- A tiebreak time will be taken after the completion of the first set of burpees.
- Athletes who complete the workout will not enter a tiebreak time.
- In the event of a tie on reps, the athlete with the faster tiebreak time will win the tie.
EQUIPMENT
- Barbell
- Men are required to use a 45-lb (20-kg) barbell.
- Women are required to use a 35-lb (15-kg) barbell.
- Bumper plates
- Must be standard bumper plates 18 inches (45 centimeters) in diameter.
- Collars
- Tape MUST be used to indicate the 25-foot shuttle run course.
Refer to APPENDIX D in the 2026 CrossFit Games Rulebook for complete equipment details and video submission standards.
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1 of 22Shuttle Run: Both feet begin behind the start line.
2 of 22Both feet must cross the line, AND one hand must touch the ground past the line at every turnaround.
3 of 22Each rep of the shuttle run is credited when the athlete has traveled 25 feet down and 25 feet back (50 feet total). The athlete can simply run past the start/finish line to complete the 10th (final) rep.
4 of 22Common no-reps for the shuttle run include but are not limited to: Turning around with only one foot across the line.
5 of 22Turning around with one or both feet on the line. Missing the touch of the hand over the line. NOTE: If an athlete is given a no-rep, they must return to the side of the no-rep and perform the turnaround again correctly.
6 of 22Overhead Squat: The barbell begins on the ground.
7 of 22With the bar in the overhead position, the crease of the hips must pass below the tops of your knees at the bottom. You may squat snatch the first rep when the bar is taken from the floor.
8 of 22The rep is credited when: Your hips, knees, and arms are fully extended. The bar is directly over or slightly behind the middle of the body.
9 of 22Common no-reps for the overhead squat include but are not limited to: Squatting at or above parallel.
10 of 22Not standing to full extension of the knees and hips. Any part of the body other than the hands contacting the bar.
11 of 22Front Squat (65+ masters only): The bar is held at the front-rack position. The bar must be taken from the floor. Any grip is permitted.
12 of 22The crease of the hip must clearly pass below the top of the knees in the bottom position. A full squat clean is allowed, but not required, when the bar is taken from the floor.
13 of 22The rep is credited when: The athlete’s hips and knees are fully extended. The bar is held at the front-rack position.
14 of 22Common no-reps for the front squat include but are not limited to: Squatting at or above parallel.
15 of 22Not standing to full extension of the knees and hips. Lowering the bar before reaching full extension of the hips and knees.
16 of 22Lateral Burpee Over the Bar: Start on one side of the barbell. The chest and thighs must touch the floor at the bottom of each rep.A strict lateral orientation is NOT required. Athletes may face the bar during the burpee or the jump.
17 of 22Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted.
18 of 22The athlete must jump over the barbell (both feet must be off the ground). A two-foot takeoff or a two-foot landing is NOT required.
19 of 22The rep is credited when the athlete is on the opposite side of the barbell. NOTES: All athletes (including Masters 55+) must jump over the bar. Teenagers or Masters athletes using smaller plates must place the bar on risers (e.g., other bumper plates) or use a lighter barbell (i.e., training bar with standard bumper plates) to achieve the minimum bar height of 8.5 inches during the burpees.
20 of 22Common no-reps for the lateral burpee over the bar include but are not limited to: Chest and/or thighs not touching the ground.
21 of 22Stepping over the barbell.
22 of 22Making contact with the bar (tripping) as you jump over. NOTE: If a no-rep is given for any reason, the athlete must repeat the entire burpee, starting on either side of the barbell.