2023 CrossFit Quarterfinals Age Group Workouts Revealed

The 2023 CrossFit Quarterfinals workouts for all divisions are finally unveiled. The Individual Quarterfinals concluded on March 19, 2023, with two-time reigning Fittest Man on Earth® Justin Medeiros and 2022 CrossFit Games runner-up Mal O’Brien scoring the overall wins in the men’s and women’s divisions, respectively.

The Teams Division Quarterfinal workouts were released on March 30, 2023, with four tests. The Age Group divisions also received four tests comprising their Quarterfinals. Check them out below:

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[Related: The BarBend Guide on How to Start CrossFit]

2023 CrossFit Quarterfinals — Age Group Divisions

The workouts below include adjusted weights and movements for designated Age Group divisions:

Workout One

Three rounds of:

Two 25-foot Dumbbell Walking Lunges (hang position)
20 Toes-to-Bar

Immediately followed by two rounds of:

Two 25-foot Dumbbell Walking Lunges (rack position)
15 Chest-to-Bar Pull-Ups

Immediately followed by:

Two 25-foot Dumbbell Walking Lunges (overhead position)
10 Bar Muscle-Ups

Men: two 50-dumbbells | Women: two 35-pound dumbbells | Same for Teenagers and 16-17

Teenagers 14-15, Masters 55+ | Men: two 35-pound dumbbells | Women: two 20-pound dumbbells

Time cap: 20 minutes

Workout Two

This workout consists of two parts:

Test 2A: 10-minute AMRAP (as many rounds as possible)

Six Chest-to-Wall Handstand Push-Ups
Nine GHD Sit-Ups
12 Box Jumps

Teenagers 14-17, Masters 35-54 | Men: 30-inch box | Women: 24-inch box

Masters 55+ | Strict Handstand Push-Ups to a two-inch riser | Men: 24-inch box | Women: 20-inch box

Test 2B: Immediately following Test 2A, athletes will have five minutes to establish:

One-Rep-Max Clean

Workout Three

For time:

50 Shuttle Runs
Seven Rope Climbs
25 Bench Presses
Seven Rope Climbs
50 Shuttle Runs

Teenagers 14-15 | Men: 115-pound bench presses, 15-foot rope climb | Women: 75-pound bench presses, 15-foot rope climb

Teenagers 16-17 | Men: 135-pound bench presses, 15-foot rope climb | Women: 95-pound bench presses, 15-foot rope climb

Masters 35-54 | Men: 185-pound bench presses, 15-foot rope climb | Women: 125-pound bench presses, 15-foot rope climb

Masters 55-64 | Men: 135-pound bench presses, 12-foot rope climb | Women: 95-pound bench presses, 12-foot rope climb

Masters 65+ | Men: 115-pound bench presses, 12-foot rope climb | Women: 75-pound bench presses, 12-foot rope climb

Time cap: 30 minutes

Workout Four

For time, 27-21-15-9 reps of:

Row (calories)
Thrusters

Masters 35-54 | Men: 95-pound thrusters | Women: 65-pound thrusters

Teenagers 14-17, Masters 55+ | Men: 65-pound thrusters | Women: 45-pound thrusters

Time cap: 15 minutes

2023 CrossFit Quarterfinals Age Group Workouts Revealed