Quarterfinals Workout 2
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs
♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box
Time cap: 20 minutes
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Scaling:
Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.
Find the Quarterfinals workout standards, scorecards, and more here.
Intermediate option:
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs
♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target, 24-inch box
Beginner option:
3 rounds for time:
20 wall-ball shots
20 lateral burpee box step-overs
♀ 6-lb ball to a 9-foot target, 12-inch box
♂ 10-lb ball to a 10-foot target, 20-inch box
Resources:
The Wall-ball Shot
The Burpee
CAP Demo: Lateral Box Jump-over
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