Workout Description
5 Rounds for Time
5 Burpee Box Jump Overs (30/24 in)
1 Clean-and-Jerk (275/185 lb)
Time Cap: 10 minutes
Why This Workout Is Extremely Hard
Very heavy clean & jerks with high box jumps
Benchmark Times for Quarterfinals 23.3
- Elite: <7:00
- Advanced: 8:01-9:01
- Intermediate: 10:01-11:00
- Beginner: >12:00
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): Clean-and-Jerks at 275/185 lbs are exceptionally heavy, especially in this context. This is a major test of maximal strength applied repeatedly after a metabolically demanding movement.
- Power (10/10): The Clean-and-Jerk is a peak power movement. Burpee box jump overs are also highly explosive. This WOD is an ultimate test of generating maximal power under duress.
- Speed (7/10): Fast burpee box jump overs and quick, successful C&J attempts are critical. Minimizing rest and efficient transitions are key to finishing within the tight cap or getting a fast time.
- Stamina (6/10): Cycling 5 burpee box jump overs and 1 very heavy C&J for 5 rounds tests the ability to recover quickly and repeat a maximal/near-maximal lift under metabolic stress. Full-body explosive stamina is challenged.
- Flexibility (6/10): Requires excellent mobility for a very heavy C&J (full squat clean, front rack, overhead jerk). Hip flexion for high box jump overs.
- Endurance (5/10): 5 Rounds for Time (10-min cap) of 5 Burpee Box Jump Overs (30/24 in) and 1 Clean-and-Jerk (275/185 lb). This is a sprint that tests explosive power and the ability to hit a very heavy lift immediately after a high-intensity plyometric movement, repeated 5 times.
Modality Profile
A couplet pairing a gymnastics movement (Burpee Box Jump Overs) with a heavy weightlifting movement (Clean-and-Jerk). The workout tests both explosive bodyweight movement and maximal weightlifting capacity.
Similar Workouts to Quarterfinals 23.3
If you enjoy Quarterfinals 23.3, you might also like these similar CrossFit WODs:
- Fibonacci (87% similar) - 5-8-13 Reps for Time:
Parallette Handstand Push-Ups (14/8 in deficit)
Kettlebell Deadlifts (2 x 203/...
- Dueling Elizabeth (87% similar) - 21-15-9 Reps For Time
Cleans (155/105 lb)
Muscle-Ups...
- Power Plus Amanda (86% similar) - 11-9-7-5 Reps for Time
Power Snatches (135/95 lb)
Bar Muscle-Ups
Time Cap: 15 minutes...
- Sam (86% similar) - For Time
23 Burpee Pull-Ups
36 Wall Ball Shots (20/14 lb)
42 Toes-to-Bars
24 Handstand Push-Ups
12 C...
- Amanda .45 (86% similar) - 13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for males, 15 ...
- Awful Annie (85% similar) - For Time
50 Double-Unders
50 GHD Sit-Ups
5 Cleans (275/185 lb)
40 Double-Unders
40 GHD Sit-Ups
4 Cl...
- Franzilla (85% similar) - For Time
21 Thrusters (95/65 lb)
21 Pull-Ups
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups
9 Thr...
- AGOQ 19.3 (85% similar) - For Time
5 Rounds of:
4 Muscle-Ups
13 Shoulder-to-Overheads (135/95 lb)
Then, 5 Rounds of:
4 Muscle...
These WODs similar to Quarterfinals 23.3 share comparable training demands, time domains, and movement patterns.