Avoid Costly Penalties in Individual and Age Group Individual Quarterfinals With These Checklists Written by Kelly Sekulovski and Chandler Smith
Individual and Age Group Quarterfinals are upon us, and athletes are squeezing four workouts into one jam packed weekend. The last thing you want to happen is to have a costly penalty hurt your score because you didn’t read the workout descriptions closely enough.
To help avoid any issues during the workouts, we asked the Head of Checklists himself, Mr. Chandler Smith, to help us create checklists for each workout reviewing what you can do, what you can’t do, and what you need.
Here is what he came up with.
4 rounds for max reps of:
1 minute of snatches (135/85)
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Official scorecard and rules here.
3 rounds for time of:
50 wall-ball shots (20/14 wallball, 10 foot target/9 foot target)
50 lateral burpee box jump-overs (24 inch box/20 inch box)
Time cap: 20 minutes
Official scorecard and rules here.
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bar
Then
2 rounds:
10 strict handstand push-ups
5 rope climbs, 15 feet
Then
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
Official scorecard and rules here.
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max reps clean and jerk in time remaining (245/165)
Official scorecard and rules here.
Download the FREE Invictus Quarterfinals and AGOQ Checklist so you can be as prepared as possible to attack the weekend!
For more in depth tips, and tricks from CrossFit Games athletes like Chandler Smith, Sam Dancer, Joshua Al-Chamaa, and more- join Invictus Athlete or Invictus Masters and download the “How to Tackle Quarterfinals Guide” exclusively available for Invictus athletes.
Bonus: you can save 25% off on Invictus Athlete and Invictus Masters during quarterfinals with code “INVQF25” . Don’t wait, join the Invictus Family today!