Workout Description
3 Rounds for Time of:
50 Wall Ball Shots (20/14 lb)
50 Lateral Burpee Box Jump-Overs (24/20 in)
Time Cap: 20 minutes
Why This Workout Is Very Hard
High volume wall balls and lateral burpees
Benchmark Times for Quarterfinals 24.2
- Elite: <16:00
- Advanced: 17:01-18:01
- Intermediate: 19:01-19:30
- Beginner: >20:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Three rounds for time (20-min cap) of 50 Wall Ball Shots (20/14 lb) and 50 Lateral Burpee Box Jump-Overs (24/20 in). This is an exceptionally high-volume couplet testing cardiovascular endurance and relentless pacing through two demanding movements.
- Stamina (9/10): Totaling 150 wall balls and 150 lateral burpee box jump-overs, this WOD will severely tax leg/shoulder stamina for wall balls and full-body explosive stamina for the burpee box jump-overs. Maintaining output through such high reps is critical.
- Power (7/10): Wall balls (squat and throw) and lateral burpee box jump-overs are explosive movements. The WOD tests sustained power-endurance through very high volume.
- Speed (7/10): This WOD demands fast cycling of both movements and minimal transition time (though there are none within rounds). The ability to maintain a high pace throughout 3 very long rounds is key for a good score.
- Strength (3/10): Wall balls are a light-moderate load, focusing on endurance. Lateral burpee box jump-overs test relative leg strength/power endurance. The challenge is volume, not maximal load.
- Flexibility (3/10): Requires full squat depth for wall balls. Hip flexion for box jump-overs. Basic mobility for burpees.
Modality Profile
A G/M couplet with a gymnastics movement (Lateral Burpee Box Jump-Overs) and a weightlifting/monostructural hybrid (Wall Ball Shots).
Similar Workouts to Quarterfinals 24.2
If you enjoy Quarterfinals 24.2, you might also like these similar CrossFit WODs:
- AGOQ 18.3 (90% similar) - AMRAP in 20 minutes
50 Wall Ball Shots (20/14 lb)
100 Double-Unders
50 ft Handstand Walk
100 Double-...
- Viola (88% similar) - AMRAP in 20 minutes
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb...
- True Grit (88% similar) - For Time
2000 meter Row
At 1-minute mark begin:
Death by Thrusters (95/65 lb)...
- Ghost (87% similar) - 6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (calories)
1 minute of Burpees
1 minute of ...
- It’s a Trap! (87% similar) - For Time
100 Burpees
200 meter Run to start then again every 2 minutes...
- Coe (86% similar) - 10 Rounds For Time
10 Thrusters (95/65 lb)
10 Ring Push-Ups...
- Swim 'N' Stuff (86% similar) - 4 Rounds, Each for Time (within a 4-minute window per round):
Round 1 & 3:
15/10 calorie Air Bike
5...
- Start Today (86% similar) - 2 Rounds for Time
25 Toes-to-Bars
50 calorie Row
75 Kettlebell Swings (16/12 kg)
100 Burpees...
These WODs similar to Quarterfinals 24.2 share comparable training demands, time domains, and movement patterns.