The 2023 CrossFit Quarterfinals, the second stage in the CrossFit Games season, officially kicked off today, bringing together the fittest athletes in the individual age group from around the globe. In this virtual competition, they will test their strength, endurance, and mental fortitude as they aim to secure their spot in the Semifinals and ultimately, the CrossFit Games. While this event isn’t for Masters Athletes, there may be hints about what OUR Quarterfinals will include in two weeks!!
✅ Recommendation of the Week
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🏋️ Individual Quarterfinals Workouts Revealed – A True Test of Fitness and Skill.
Workout 1 - Front Squats & Gymnastics
9 front squats (heaviest weight), 9 handstand walks (25 feet)
15 front squats (medium weight), 15 muscle-ups
21 front squats (lightest weight), 21 chest-to-wall handstand push-ups
Weights: ♀155 lb, 125 lb, 95 lb | ♂225 lb, 185 lb, 135 lb
Time cap: 15 minutes
Workout 2 - Dumbbell AMRAP Challenge
12-minute AMRAP:
8 dumbbell snatches (arm 1), 8 overhead walking-lunge steps (arm 1)
8 dumbbell snatches (arm 2), 8 overhead walking-lunge steps (arm 2)
40 crossovers
Weights: ♀50 lb | ♂70 lb
Workout 3 - Burpee Box Jump-Overs & Clean and Jerks
5 rounds for time:
5 burpee box jump-overs, 1 clean and jerk (*Add 1 clean and jerk after each round)
Weights & Box Height: ♀185 lb clean and jerk, 24-in box | ♂275 lb clean and jerk, 30-in box
Time cap: 10 minutes
Workout 4 - Rowing & Core Endurance
20-minute AMRAP:
1,000-meter row, 50 GHD sit-ups
500-meter row, 25 V-ups
Workout 5 - Deadlifts & Pulling Power
21 deadlifts (lightest weight), 21 chest-to-bar pull-ups
15 deadlifts (medium weight), 15 bar muscle-ups
9 deadlifts (heaviest weight), 9 rope climbs (15 ft)
Weights: ♀155 lb, 185 lb, 205 lb | ♂225 lb, 275 lb, 315 lb
Time cap: 15 minutes
The CrossFit Quarterfinals workouts for this year are a true testament to the athletes' fitness and skill. Ranging from heavy lifting and gymnastics to endurance and high-intensity intervals, these events will push qualifiers to their limits.
Preparing for the Masters Athletes Quarterfinals:
What We Can Learn from the Individual Quarterfinals and How to Prepare for Success
As Masters Athletes, we can gain valuable insights from the recently released individual CrossFit Quarterfinal workouts. Analyzing these workouts helps us identify trends and better prepare for our own quarterfinals in two weeks. Here are some key takeaways for Masters Athletes:
Expect new movements: The individual quarterfinal workouts featured novel exercises like crossovers and chest-to-wall handstand push-ups. As Masters Athletes, we should be prepared to adapt and execute unfamiliar movements during our quarterfinals.
Prepare for muscle group challenges: The individual workouts heavily taxed specific muscle groups, such as shoulders in Workout 1, core in Workout 4, and grip in Workout 5.
Be ready for the unknown: The history of the Masters Athletes Quarterfinals has shown varying degrees of similarity with the individual workouts. Some years have seen comparable tests, while others had minimal overlap. It's crucial to stay adaptable and ready for any challenge.
Conduct a mock Quarterfinals: Take advantage of the two-week lead time to simulate the individual Quarterfinals workouts. This practice run will not only familiarize you with the programming style of CrossFit HQ but also provide an opportunity to perfect the technological aspects of a virtual competition, like recording your performance for validation.
By considering these insights and incorporating them into your preparation strategy, you'll be better equipped to face the challenges of the Masters Athletes Quarterfinals. Good luck, and remember to stay focused, adaptable, and resilient as you strive for success in the upcoming qualifier.
🎥 How I’m going to approach this weekend: Mock Quarterfinals
🎧 Listen to the Latest Masters In Motion Podcast!
If you're a Masters CrossFit Athlete, this show is specifically for you. In Episode 6, Rick and I discuss the Open results and what's next for Masters Athletes. Whether it's the off-season or the Quarterfinals, we'll provide insights and tips to help you stay motivated and on track. Join us as we dive deep into the world of CrossFit and share our passion for fitness and the sport of CrossFit.
💭 Parting Thoughts
It’s my goal to be a resource for the Masters Community in both via FREE info (newsletter, podcast, YouTube) and PAID coaching (Training, Nutrition, Performance).
So if this my content is valuable to you, please share it… let others know that there’s a resource for Masters Athletes here!
I appreciate you all!!
Jason