Workout Description

Why This Workout Is Hard

Sprint format with heavy snatches

Benchmark Times for Quarterfinals 21.5

• Elite: <7:00
• Advanced: 7:00-6:30
• Intermediate: 6:30-6:30
• Beginner: >6:30

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): The snatch is a primary Olympic lift demanding peak power. Burpee box jump overs are also highly explosive. This WOD is a major test of sustained power output.
• Strength (8/10): Snatches at 185/135 lbs are a very heavy load for this context. Burpee box jump overs to a 30-inch box require significant leg strength/power.
• Speed (8/10): This is a sprint. Fast cycling of heavy snatches (touch-and-go if possible for top athletes) and quick burpee box jump overs with minimal transition time are critical for a fast score within the tight cap.
• Stamina (7/10): Cycling heavy snatches and high burpee box jump overs for 18 reps each in a sprint format tests strength-stamina for snatches (full body, grip) and explosive full-body stamina for burpee box jumps.
• Flexibility (7/10): Requires excellent full-body mobility for heavy snatches (overhead squat position, shoulder stability). Hip flexion for high box jump overs.
• Endurance (6/10): A 9-6-3 rep scheme for time of Snatches (185/135 lb) and Burpee Box Jump Overs (30 in), with a 7-min cap. This is a very fast, intense sprint testing heavy lifting and explosive plyometrics under high metabolic stress.

Modality Profile

A couplet of a weightlifting movement (Snatch) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.

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If you enjoy Quarterfinals 21.5, you might also like these similar CrossFit WODs:

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These WODs similar to Quarterfinals 21.5 share comparable training demands, time domains, and movement patterns.