Workout Description

Why This Workout Is Very Hard

Progressive loading front squats with gymnastics

Benchmark Times for Quarterfinals 23.1

• Elite: <15:00
• Advanced: 15:00-14:30
• Intermediate: 14:30-14:30
• Beginner: >14:30

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Front squats start very heavy (225/155 lb) and remain challenging. Handstand walks, muscle-ups, and chest-to-wall HSPU all require high levels of relative strength and control. This WOD is very strength-biased.
• Endurance (8/10): For time (15-min cap), a chipper with descending reps of heavy front squats (225lb down to 135lb) paired with progressing gymnastics skills (Handstand Walk, Muscle-Ups, Chest-to-Wall HSPU). This is a very demanding test of strength under fatigue combined with high-skill gymnastics endurance.
• Stamina (8/10): Cycling heavy front squats with HSW, then MUs, then C2W HSPU, requires significant leg/core stamina for squats, and specific gymnastics stamina for each skill (shoulder/core for HSW, pulling/pushing for MUs, pushing for C2W HSPU).
• Flexibility (7/10): Requires excellent front rack and squat mobility for heavy front squats. Shoulder/wrist mobility for HSW, MUs, and C2W HSPU.
• Power (6/10): Driving up from heavy front squats requires power. Muscle-ups are explosive. Maintaining power and control for gymnastics after heavy squats is key.
• Speed (5/10): Efficient movement and transitions are important. Proficiency and speed in all gymnastics skills, especially HSW and MUs, are critical for a good time within the cap. Managing heavy FS is also a pacing factor.

Modality Profile

A chipper that pairs weightlifting (Dumbbell Walking Lunges in various positions) with gymnastics (Toes-to-Bars, C2B Pull-Ups, Bar Muscle-Ups). The stimulus is an even split between G and W.

Similar Workouts to Quarterfinals 23.1

If you enjoy Quarterfinals 23.1, you might also like these similar CrossFit WODs:

• Midline March (91% similar) - 3 Rounds for Time: 25 GHD Sit-Ups 50 foot Handstand Walk 50 foot Overhead Walking Lunges (155/105 lb...
• Quarterfinals 23.5 (91% similar) - For Time 21 Deadlifts (225/155 lb) 21 Chest-to-Bar Pull-Ups 15 Deadlifts (275/185 lb) 15 Bar Muscle-...
• Quarterfinals 22.1 (91% similar) - For Time 50 Dumbbell Walking Lunges (2x50/35 lb) 30 Handstand Push-Ups 40 Front Rack Walking Lunges ...
• Regionals 15.6 (91% similar) - For Time: 150 ft Handstand Walk 10 Squat Cleans (205/135 lb) 150 ft Handstand Walk 10 Squat Cleans (...
• AGQ 23.1 (91% similar) - For Time: 3 Rounds of: 2x25 foot Dumbbell Walking Lunges (2x50/35 lb, hang position) 20 Toes-to-Bars...
• AQOQ 23.1 (91% similar) - For Time: 3 Rounds: 2x25 foot Dumbbell Walking Lunges (hang, 2x50/35 lb) 20 Toes-to-Bars Then, 2 R...
• Open 18.3 (90% similar) - 2 Rounds for Time 100 Double-Unders 20 Overhead Squats (115/80 lb) 100 Double-Unders 12 Ring Muscle-...
• Open 21.3 (90% similar) - For time (15 min cap for 21.3+21.4 combined) Part 1 (21.3): 15 front squats 30 toes-to-bars 15 thrus...

These WODs similar to Quarterfinals 23.1 share comparable training demands, time domains, and movement patterns.