Quarterfinals Workout 1
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box
Post total reps to comments.
Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.
Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.
Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.
Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box
Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box
Resources:
The Snatch
Rowing Technique
The Box Step-up
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
Comments on 240418
108 Comments
29/28/32
snatch scaled to 53kg as my technique is not good rest as Rx
123
M 34/177cm /81kg
144 reps RX
M/41/5’9”/195#
31/33/33/39
136 reps
Subbed snatch for clean & jerk @135
36, 34, 33, 31 = 134
Rx’d
As rx'd. 7-7-7-7 / 16-16-16-17 / 11-10-11-12 (137 total reps)
Singles for snatches. Rowed hard but stayed below redline. Paced box step-ups until last round. 1 min rest went by like a blink.
51m/5'10"/185
60 yo w m 5’5” 138lbs
Beginner option: 4 rounds for max reps: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box
8/9/9
8/10/10
8/10/10
8/11/11
92 reps
good warm up before but snatch elbows did not lock out until round 3. Then all was good.
4 rounds 1 minute each movement
DB snatch #50s 15-15-15-15
row 15-15-15-15
bench step ups #50s. 16-16-16-16
rest
reps 184
M/51/185
105#
35#20"
124reps
This is great training for birth!!!
no score, subbed bike and dumbbells for snatches @20#
Intermediate
151 reps
20, 18, 18, 18 8kg snatch
10, 12, 12, 12 cal row
15, 15, 16, 16 box step up 2, 8kg DB
snatch was more about form and speed, not weight today
Round 1: 10, 23, 12
Round 2: 10, 22, 13
Round 3: 10, 23, 13
Round 4: 10, 23, 14
Total: 183 (Snatches at 95#)
Rx
140
M/38/6’/173#
snatch: 6/6/6/6
row: 18/18/18/17
Box step-ups: 16/15/14/13
153 reps Rx
Deo gratias
Soli Deo Gloria
Intermediate 157 reps
F/39/150 (coming off a cold and still feeling fatigued so definitely feel like there's room for improvement with my score/performance)
135 reps Rx
Round 1: 9, 15, 12
Rd 2-4: 8, 15, 10
Scaled a bunch, coming off a month since total back blowout. Trying to work back in, sucks at age 54…
Did 40lb DB HPS, alternating 16 all rounds
50lb sumo for row 20,20,21,20
18” box step up alternating with 40DB opposite hand. 16,18,18,18
rx130 rep
F/40/5'4"/151#
58# barbell, 20# DBs/20" box
9-11-14
10-11-14
10-11-14
10-11-15
140 total reps
95lb barbell. 25lb DBS
10/20/16
10/22/13
10/20/14
11/20/13
= 179
Couple days late-
Imtermediate option total reps: 100
m/39/241
My Training on Friday, April 19 in the afternoon.
4 Rounds for max reps of:
1 minute of Snatches 97 lb
1 minute of Row Calories
1 minute of Dumbbell Box Step ups
1 minute of Rest
I completed 96 reps | 23, 23, 25 and 25 reps.
https://youtu.be/9O2QOCDRRH4
M 53/195/6’
Intermediate scale.
8/8/8/8 snatch
17/17/17/16 row
12/13/12/13 Box step ups
149 reps.
Rx’d
throttled the step ups out of an abundance of caution for the ankle. Last snatch, dropped the bar and it hit everything on the walls on the way down lol so lost about 20 secs on the row and 5 secs on the step ups cleaning it up.
Total: 143
10-10-10-10
19-19-18-11
8–8-9-11
7/12/8
8/13/8
8/13/8
8/13/8
snatch 40kg
Db 14kg
A day late due to a conflict:
67.5lbs snatches, rower damper 8, 2x20lbs dumbbell step-ups to 20"
Snatch+Row+Step =
12+13+17 = 42
12+13+18 = 43
13+13+17 = 43
13+13+16 = 42
50+52+68 = 130 reps
Rx - 34 male/205lbs - 190 reps
M /61/5' 10/ 202
SCALED
SNATCHES #75 COCENTRATED ON CORRECT FORM
21"-BOX STEP-UPS- #30 DUMBBELS
RD-1 10-9-12
RD-2 10-7-9
RD-3 9-8-11
RD-4 8-8-11
M/50-54 👨🏻🦳
Intermediate
2; 20; 10
3; 15; 12
3; 15; 10
3; 14; 12
Total -> 119
Beg
snatch 20kg
DB 9kg
5-14-17
5-15-17
6-15-18
5-14-17
Rx 187 reps
Scaled Beginner
4 Rounds
Snatch @ 45
20” Step Up @ 15lb DBs
Heavy Rope Singles
9/14/100
10/15/100
10/13/75
10/11/60
148
135# snatch, 40#DB’s (no 50’s)
M/5 9/208
4 rounds for max reps:
1 minute of snatches #70
1 minute of sdhp #75
1 minute of dumbbell box (20in) step-ups #45
1 minute of rest
#65 barbell, #45 db, 20in box
129 reps
snatch @115
DB @50
177
Male
RX
124 Reps
Beginner:
10-11-13 = 34
11-11-11 = 33
10-10-12 = 32
Total 99
1k run 5:17
m/67/5’10”/175
136 reps
Went out too hard
Rx= 130 Reps
135lbs Snatch= 10/10/10/10
Row for Cals= 12/12/12/12
55lbs DB Step-ups= 10/10/10/10
Rx
7+13+10 × 4rds
140reps
4 rds: 151 total reps
1min SN (95lbs) 10/10/10/11
1min cal Row 13/15/16/16
1min DB Box Step-up (35lbs) 12/12/13/13
GWU: Full Body Rot.
2x 1min slow pace Row/15 Banded GM/:30 Side Plank+Rot./15 Pass Thru/50’ Lunge
SPWU: SN Prog/^ Wod weight
Box Step-up WU/^ Wod weight
Cool Down: Lats/Straddle Stretch
142 total reps
intermediate
30/175/5”6
Sy (11 yo)
263
pvc snatch
200m run (20)
10# db step 20” box
Calla (10 yo)
229
pvc snatch
200m run (20)
#8 db step 20# box
Matt
142
95#
200m run (counter 20 cal)
35# db
kicked my a
Holly
164
55# snatch
200m run
20# db
F/40yo
Scaled weight and rounds due to time constraints.
only snatched a few reps each at 75 and 115 to “warm up” then:
3 rounds
115lb power snatch
20” box/35’s
7-12-10 r1
8-13-11 r2
9-14-12 r3
45yo/170lbs/176cm
13+21+15
12+20+13
12+18+13
10+20+14
Total: 181
Ripped in the last round 😬
M/30s/227lbs
Awesome!
4 rounds for max reps:
1 minute of snatches
1 minute of elliptical for calories
1 minute of dumbbell box step-ups
1 minute of rest
#65 barbell, #20 db, 24in box
110 reps
2. 9,15,10
3.8, 16, 6
4. 9, 15, 8
Rx’d with power snatches:
1: 5, 16, 13
2: 6, 16, 13
3: 5, 16, 14
4: 6, 17, 14
Total: 141
Probably should’ve scaled the weight, but fk it.
Great job having a stab at this Rx bro!
Way to be consistent and not slow down. Good job!
Way to be consistent and not slow down. Good job!
Way to be consistent and not slow down. Good job!
95# snatches
35# DB Step-ups
95# snatch
Everything else RX
63” 166lb
Scaled
4rd for max reps:
1 min Snatches @ 45lb
1 min Cal Run
1 min DB Box Step Ups @ 20lb to 20”
1 min Rest
Score:
145 reps
178 reps
Beginner
8kg dumbbell
Intermediate Option
163 reps
165reps
55lb snatches
25lb dumbbells
157
105lb power cleans
Calorie Row
DB step ups, 30lbs, 20"
136 scaled; 95lb Snatch, 40lb x 2 and 26lb x 2 Step ups.
Gender : Male
Height : 5’7
Age : 21
Weight : 195
*Pre Circuit Body Weight Movements*
a. Push Ups 3x20-25
a. Wide Pull Ups 3x6-8
b. Dips 3x30 sec (1 rep performed slow)
b. Chin Ups 3x30 sec (1 rep performed slow)
*4 Rounds*
1 min cleans 95lbs
1 min row
1 min 20 inch box step ups 35lbs each hand
1 min rest
I didn’t keep track of reps or cals, but it was in the lower rep range. This one killed me, but I’m basically a beginner with CrossFit, so I’m just gonna be patient and pace myself as I get into this.
Good work. Keep pushing yourself!
Modified/Scaled
Power Snatch (95#) - 10/9/8/9
Row cal (C2, Drag 5) - 15/14/13/13
KB Box Step-up (2x16kg KB, 20") - 16/14/14/14
Total - 149 reps
Left wrist pain limited BB weight, knees weren't doing well with squat snatch in the warm-up so did PS instead. No DBs at 35# so used KBs instead. Hot and humid out in full sun didn't help.
Good work, bud
88 lb (40kg) barbell and 38.5-lb (17.5kg) dumbbells to a 20-inch box
Snatches - 10 10 10 10
Row - 15 15 15 16
BSO - 8 8 8 8
Total - 133
54 yo M/ 5'9"/ 149 lbs
117 reps
scaled to 85 lb barbell and 35 lb dumbbells
Power snatches done as fast singles
35
35
30
28
-128
Beginner
45lb Snatch - 10, 10, 11, 12
Row - 10, 10, 10, 10, 10
15lb Step Ups - 16, 18, 18, 20
167 reps RX (w zero snatches and rowing like a demon haha)
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 55-lb barbell and 20-lb dumbbells to a 20-inch box
132 Reps
Subbed 30# alt. DB power snatch
Rxd remainder for F:55-59
(C2 rower cals/20 in box/20# DBs in hang)
1: 18,12,14
2: 20,13,16
3: 20,13,14
4: 22,13,16
Ttl reps: 191
Scaled
4 rounds for max reps:
1 minute of snatches, 95#
1 minute of rowing for calories
1 minute of dumbbell box step-ups, 35# DB
1 minute of rest
38 - 30 - 33 - 30 = 131 total
35lb kettlebell step-up
137 reps
156 reps, Rx
171 reps intermediate
No rower, subbed spin bike @ level 8, divided revolutions by 5 to get similar reps
Splits:
1: 9-14-19 (42)
2: 9-13-19 (41)
3: 10-13-20 (43)
4: 9-13-23 (45)
Intermediate option
180 Reps
15/10/20 each round
M/54/165
131 reps modified to
95# and 40#/20”
M- 53/ 5'7 / 210
Intermediate athlete
left shoulder is jacked up so I subbed single arm db power snatch 45#
round 1 - 13/14/11
round 2- 15/15/11
round 3- 20/13/11
round 4- 20/13/11
totals--- 68/55/44 =167
95# bar, 35# DBs/20” box - 138 reps total
4 rounds for max reps:
1 minute of snatches, 30kg bb
1 minute of sdhp, 24kg kb
1 minute of dumbbell box step-ups, 9,5kg dbs to a 50cm box
1 minute of rest
177 reps
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
55-lb barbell and 20-lbdumbbells to a 20-inch box
12-10-10
9-13-14
15-16-15
intermediate 165
still not a 100 percent
That’s still an awesome score!
109 reps (75lb snatch and 25lb box step up)
M/39
172 Reps
161 RX
I didn’t use the prescribed floor layout due to limited floor space
intermediate at the Y.
135 reps.
warmed up to RX weights but it would have been too challenging on the snatch and step ups to accumulate reps. Snatch station was a 10 s transition time, so that was the only station I got the full 60 seconds on. Tough one for sure! Hats off to the RXers!
138 Rx
Sn 9 8 9 9 = 35
Row 15 15 16 15 = 61
StepU 11 11 10 10 = 42
Intermediate option:
Cal. Row canghe with SDHP@kb20kg
1 round: 5,35,10
2 round: 6,34,9
3 round: 6,20,10
4 round: 5,31,10
Tot. 181 reps
M/40/6’/88kg
174reps rx
Globo wod: If you are doing quarterfinals for an official score (or are playing along for those "bubble athletes", those 65% or higher) , it is strongly suggested that you reach out to an affiliate. Check map.crossfit.com for the nearest affiliate and see if they can get you in for all the quarterfinals workouts and to judge you, specifically for the rope climb wod (Wod 3). Now if you are officially doing the wods and are doing some of them in a Globo or garage make sure you carefully read the instructions for each workout at games.crossfit.com. Now for those od you doing it for fun and who need subs for their globo, here we go. Dumbbells sub for snatches are alternating single dumbbell power snatches 35/50lb dumbbell. Sub bench step ups with the Rxed dumbbells if a box isn't available. Sub 25ft shuttle runs (each 25 foot length is a rep) or 3 to 1 sumo deadlift high pulls 35/45lb barbell or 15/25lb dumbbells if space is a concern.
Hi Steven-- has it always been 3 sdhp's for 1 cal on the rower?
For workout three our ropes are only 12ft tall and most gyms in our area do not have 15ft targets any suggestions?