Workout Description

Why This Workout Is Very Hard

Heavy-ish barbell snatches for volume, sustained calorie rowing, and double-dumbbell step-ups create high metabolic demand with meaningful strength requirements. Athletes must cycle moderate-to-heavy loads under fatigue for 12 minutes of work. The minute-on/minute-off structure pushes near-threshold efforts repeatedly, demanding pacing, grip resilience, and posterior-chain stamina typical of advanced-level programming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-rep barbell cycling and loaded step-ups under fatigue require muscular endurance of shoulders, back, hips, and grip across repeated bouts with limited rest.
• Endurance (6/10): Twelve minutes of work in one-minute efforts taxes aerobic capacity while allowing brief recovery. Maintaining steady heart rate and breathing under repeatable intervals is key to sustaining output across all rounds.
• Power (6/10): Every snatch demands explosive hip extension. Efficient cycling favors powerful yet controlled pulls while maintaining technique under fatigue.
• Speed (6/10): One-minute windows encourage brisk but sustainable cycling and fast transitions. Over-pacing early can spike fatigue and reduce later-round speed.
• Strength (5/10): Loads are moderate to heavy for repeated reps, especially the 135/85 lb snatch and 2x50/35 lb step-ups, demanding strength endurance more than maximal strength.
• Flexibility (2/10): Standard ROM: overhead lockout for snatches and full extension on step-ups. Mobility helps efficiency but no extreme positions are required.

Movements

• Dumbbell Box Step-Up
• Snatch
• Row

Scaling Options

Scale to: 95/65 lb snatch + 2x 35/25 lb DBs + 20/16 in • 115/75 lb power snatch singles + single DB 50/35 lb step-ups • 75/55 lb hang power snatch + 2x 25/15 lb DBs + 16/14 in

Scaling Explanation

These options maintain the triplet structure and minute pacing while adjusting loading/height and snatch variation so athletes can move well and keep 10–15 reps per station without technical breakdown.

Intended Stimulus

Aggressive but sustainable one-minute efforts. You should push near-threshold on the row, manage quick singles or short sets on the snatch, and keep steady, unbroken step-ups. The one-minute rest allows partial recovery—enough to hold consistent totals across rounds without redlining in the first two intervals.

Coach Insight

Open conservatively on the snatch with quick singles—no misses. Keep the bar close and minimize setup time between reps. Row at a repeatable pace you can match across all rounds; don’t chase a PR minute early. For step-ups, lock in a breathing rhythm and deliberate footwork. Biggest mistake: early sprinting that crushes grip and barbell speed later.

Benchmark Notes

Score is total reps across all four work intervals. Levels reflect typical minute outputs for: snatches (8–18), row calories (10–24), and DB step-ups (10–22), multiplied over four rounds with fatigue considered. Aim to hold consistent minute-to-minute pacing with small drops in later rounds.

Modality Profile

Two of the three working minutes each round use external loads (snatch and double-dumbbell step-ups), making weightlifting the majority. One minute is monostructural on the rower. No gymnastics movements are included. Breakdown by time yields approximately 67% weightlifting and 33% monostructural.

Similar Workouts to Quarterfinals 24.1

If you enjoy Quarterfinals 24.1, you might also like these similar CrossFit WODs:

• Santora (90% similar) - 3 Rounds For Max Reps in 17 minutes 1 minute Squat Cleans (155/105 lb) 1 minute Shuttle Sprints (20 ...
• Painstorm XXXVIII (89% similar) - For total reps in 21 minutes From 0:00-15:00, 3 rounds of: 1:00 Max Deadlifts (60/40 kg) 1:00 Max Ha...
• The Deep End (89% similar) - 3 Rounds for Time 500 meter Run 5 Squat Cleans (Bodyweight) 10 Burpees 20 Deadlifts (Bodyweight)...
• Quarterfinals 23.2 (89% similar) - AMRAP in 12 minutes 8 Single-Arm Dumbbell Snatches (70/50 lb) 8 Single-Arm Overhead Walking Lunges (...
• Poke the Bear (89% similar) - AMRAP in 20 minutes Cash In: 100 meter Farmers Carry (85/55 lb) Then AMRAP of: 5 Bear Complexes (13...
• Wipeout (89% similar) - AMRAP in 20 minutes 6 Thrusters (135/95 lb) 8 Power Curls (135/95 lb) 10 Back Lunges (135/95 lb) 12 ...
• T (88% similar) - 5 Rounds for Time 100-meter sprint 10 Squat Clean Thrusters (115/75 lb) 15 Kettlebell Swings (2/1.5 ...
• Roney (88% similar) - For time: 4 rounds: 200 meter Run 11 Thrusters (135/95 lb) 200 meter Run 11 Push Presses (135/95 lb)...

These WODs similar to Quarterfinals 24.1 share comparable training demands, time domains, and movement patterns.