OPEN IS OVER - NEXT IS QUARTERFINALS

Quarterfinals are the second stage of the 2026 CrossFit Games season. The pool of competitors is whittled down, and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community.

The top 25% of individuals worldwide will advance from the Open to the Quarterfinals in 2026.

Athletes will complete a series of workouts at their affiliates over the course of five days and submit their scores online. Starting 27th March 2026. Contact Kelly if you have received an invitation and wish to compete.

MONDAY 16 MAR 2026

LIFTING:

Every 4 minutes for 5 supersets:

2 pause bench

2 dead stop sumo deadlift

• start at 70-75% and build over the sets

WORKOUT:

CrossFit Games Open Workout 12.1

As many reps as possible in 7 minutes:

Burpee to plate

TUESDAY 17 MAR 2026

LIFTING:

Every 2.30 minutes for 5 sets (12:30mins):

4 hang squat snatches - as heavy as possible across all sets

Masters - hang power snatch

WORKOUT:

As many rounds and reps as possible:

50 air squats

7 bar muscle ups

10 hang power snatches,

WEDNESDAY 18 MAR 2026

WORKOUT: Share the reps with a Partner - For time:

75/60 calorie row or echo bike

50 push presses

6 rope climbs or 18 strict chin ups

50/40 calorie row or echo bike

30 thrusters

4 rope climbs or 12 strict chin ups

25/18 calorie row or echo bike

20 thrusters

2 rope climbs or 6 strict chin ups

Into

Max distance machine (switch every 30sec)

THURSDAY 19 MAR 2026

LIFTING: Take 15 minutes to build to a heavy

Pause back squat

*pause for 3s in bottom of squat

* aim for 90%+ of your 1RM back squat

WORKOUT: 4 rounds for time:

10 power cleans

20 toes to bar

50 double unders

FRIDAY 20 MAR 2026

WORKOUT: For max reps

3 minute of shuttle runs,

1 minute of rest

3 minutes of echo bike cals

1 minute of rest

3 minutes of row cals

ACCESSORY: For quality - in as few sets as possible:

20 wide grip strict pull-up

20 close grip strict chin-up

20 commando grip strict pull-up

SATURDAY 21 MAR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 22 MAR 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com