OPEN IS OVER - QUARTERFINALS STARTING THIS WEEK

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. Important dates:

The workouts, invitations will be released on Tuesday 24th April at 5 a.m. AEST

The workout score submissions are due by Tuesday 31st March at 5 a.m. AEST

QF Athletes can complete the workouts in the following times

• Friday 27th March @ 5.30pm

• Saturday 28th March @ 7:00am and 4:00pm

• Sunday 29th March @ 7:00am

Members are more than welcome to attend at these times to cheer and support our QF athletes. Members who qualified will be contacted with details on the next steps for doing their workouts.

MONDAY 23 MAR 2026

WORKOUT: As many rounds and reps as possible in 15 minutes:

30 Double Unders

15 Toes to Bar

7 Double Kettlebell Front Squats

Goal: 7+ rounds

ACCESSORY EMOM: 9min EMOM

1 - Peak: 1-2 legless rope climbs (seated), Climb: 2-3 rope climbs, Base: 10 strict chin ups band assisted

2 - 40s Handstand hold or straight arm plank

3 - 40s weighted hollow hold

TUESDAY 24 MAR 2026

LIFTING: Every 30s x 24 rounds

1 power clean at 70-75%

WORKOUT: For time:

1200/1000 meter row or 60/45cal echo

Directly into…

3 rounds of,

30 Abmat sit ups

200 meter Kettlebell Farmers Carry

WEDNESDAY 25 MAR 2026

LIFTING: Every 4 minutes for 5 sets

3-2-1 reps of,

Deadlift

Bench press

** Perform all sets at an 8 out of 10 rpe

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

WORKOUT: 5 rounds for max reps:

30 seconds of push-ups (peak - ring push ups)

30 seconds of rest

30 seconds of partner Nordics or Rower hammy curls

30 seconds of rest

THURSDAY 26 MAR 2026

TECHNIQUE ACCESSORY: Every 2 minutes for 7 sets:

1 muscle snatch + 1 hang power snatch + 1 behind the neck snatch grip push jerk @ 60-70%

WORKOUT: 6 Rounds - Round 4 Round with a partner

7 - 5 - 3

Box Jump Over / Step Down

Hang Power Snatch

• aim to complete your rounds in 3mins or less

FRIDAY 27 MAR 2026

Morning Classes and Afternoon - 3:30pm & 4:30pm classes will be available today. There will be no 5:30pm class.

Everyone is welcome to come and support our Quarterfinal athletes today at 5.30pm and over the weekend.

LIFTING: On a 15 minute clock - unbroken sets

10 back squats for speed at 50%,

-rest 2 minutes-

10 back squats for speed at 60%,

-rest 2 minutes-

10 back squats for speed at 70%,

WORKOUT: 2min ON/2min OFF x 4 sets

16 Burpees over Dumbbell

Max Cals machine

SATURDAY 28 MAR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am - Quarterfinals

• 8am → Crossfit

• 4pm - Quarterfinals
  

SUNDAY 29 MAR 2026

Big Community Energy

• 7am - Quarterfinals
  

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