CrossFit Quarterfinals Tests

Test 1

9 front squats, weight 1 (heaviest)

9 handstand walks, 25 feet

15 front squats, weight 2

15 muscle-ups

21 front squats, weight 3 (lightest)

21 chest-to-wall handstand push-ups

♀ 155, 125, 95 lb

♂ 225, 185, 135 lb

Time cap: 15 minutes

Test 2

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

♀ 50 lb

♂ 70 lb

Test 3

5 rounds for time:

5 burpee box jump-overs

1 clean and jerk

*Add 1 clean and jerk after each round.

♀ 185-lb clean and jerks, 24-in box

♂ 275-lb clean and jerks, 30-in box

Time cap: 10 minutes

Test 4

20-minute AMRAP:

1,000-meter row

50 GHD sit-ups

500-meter row

25 V-ups

Test 5

21 deadlifts, weight 1 (lightest)

21 chest-to-bar pull-ups

15 deadlifts, weight 2

15 bar muscle-ups

9 deadlifts, weight 3 (heaviest)

9 rope climbs, 15 ft

♀ 155, 185, 205 lb

♂ 225, 275, 315 lb

Time cap: 15 minutes

The tests are certainly a challenge, but so is completing all five tests in three days.  The load would certainly catch up with an athlete.  They are certainly an interesting test and I will probably work in scaled version of the workouts into my training.