Workout Description

Why This Workout Is Very Hard

Short time cap, high heart rate from the row and burpee box jump overs, then a demanding heavy barbell finish. The 185/135 lb snatch is near or above bodyweight for many athletes, forcing strong technique under fatigue. Success requires both engine and the ability to execute heavy, explosive reps when gassed. Expect a sprint-to-heavy format.

Benchmark Times for Quarterfinals 22.5

• Elite: <2:45
• Advanced: 3:30-4:00
• Intermediate: 4:30-5:00
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Fast transitions and quick, repeatable movement cadence matter. The best scores come from sprint-like pacing with purposeful barbell setup and minimal downtime.
• Strength (7/10): The 185/135 lb snatch demands significant pulling and overhead strength, especially after a high heart-rate build. Many athletes will be limited by barbell strength in a fatigued state.
• Power (7/10): Explosive hip extension for snatches and dynamic box takeoffs reward athletes who can produce high power outputs late in the workout.
• Stamina (7/10): Sustained burpee box jump overs and repeated heavy singles or small sets on snatches require muscular endurance in hips, legs, and shoulders under fatigue without extended rest.
• Endurance (5/10): A short, aggressive effort with a hard row and continuous burpees taxes breathing, but the total duration is under seven minutes, limiting pure aerobic emphasis compared to longer monostructural pieces.
• Flexibility (3/10): Adequate shoulder, hip, and ankle range is needed for safe, powerful snatches and efficient burpees, but no extreme mobility positions are required.

Scaling Options

Scale to: 25/20 cal row, 20 burpee box step-overs (24/20 in), 10 snatches (135/95 lb) • 20/15 cal row, 20 burpee box jump-overs (20/16 in), 10 snatches (115/75 lb) • 20/15 cal row, 20 box step-overs (20/16 in), 10 dumbbell snatches (50/35 lb)

Scaling Explanation

These options preserve the sprint-to-heavy feel by adjusting row volume, box height/variation, and barbell load or implement so athletes keep moving and finish near the time cap.

Intended Stimulus

This should feel like a hard sprint into a heavy barbell. Row with purpose but not all-out, then move steadily and nonstop on burpee box jump overs. Hit the barbell with calm urgency—fast singles or small sets. The last 10 reps should be challenging yet doable without long breaks.

Coach Insight

Pace the row just below redline so you can step right to the first burpee. Smooth, robotic burpees—no pauses on the box. Most important: Commit to a plan on the snatches (fast singles or 3-3-2-2). Stick to it. Common mistakes: Overcooking the row, sloppy footwork on the box, and staring at the bar. Breathe, grip and rip.

Benchmark Notes

Times range from hitting the 7:00 cap (L1) to a blazing sub-3:00 (L9). If you’re stuck at the barbell, you’ll likely land around L2–L3. Aim for L5–L6 by rowing controlled, keeping steady burpees, and using quick singles or small sets on snatches.

Modality Profile

Burpee box jump overs drive much of the work (gymnastics). Rowing opens the piece and sets the heart rate (monostructural). The heavy snatch is fewer reps but disproportionately challenging (weightlifting). Time-wise, expect roughly 40% gymnastics, 30% monostructural, and 30% weightlifting.

Similar Workouts to Quarterfinals 22.5

If you enjoy Quarterfinals 22.5, you might also like these similar CrossFit WODs:

• Regionals 14.6 (92% similar) - For time: 30 Clean & Jerks (185/115 lb)...
• Quarterfinals 21.5 (92% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
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These WODs similar to Quarterfinals 22.5 share comparable training demands, time domains, and movement patterns.