2026 Quarterfinals Strategy Guide
High Level
Its time! Most of us are bubble athletes who need to perform their best to make Semifinals. This strategy guide is geared for you and aimed at setting you up for success. For those in our 1:1 program, look for custom guidance and plans coming to your inbox.
Reminder - QF time means reading all the details is crucial to a smooth weekend and validated scores.
Please familiarize yourself with the QF rules book here + workouts & scorecards.
Some recommendations off the top:
Plan to video your workouts (to learn & confirm reps/scores).
Get a support crew (camera person, 1-2 trusted judges w/cert).
Clear your schedule (Thurs PM - Mon AM is our window to test).
Have a nutrition plan and food prepared for the 5-day test.
Inform your affiliate manager that you’re competing so they can review and validate your scores.
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Everything below this line will be dynamically updated as we go.
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Competition Schedule (PT)
Thursday, March 26, 9 a.m.
FAQ published to CrossFit Games website.
Thursday, March 26, 12 p.m. (noon)
Competition opens.
Monday, March 30, 12 p.m. (noon)
ALL scores due.
Wednesday, April 1, 5 p.m.
ALL unvalidated scores will be removed from the leaderboard.
Friday, April 10: leaderboard is final.
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Workout Sequence
For the majority of athletes, we recommend tackling the workouts in 4-2-1-3 order. Perform one per day starting Thursday afternoon and ending Sunday morning. This leaves Sunday afternoon and Monday morning for retesting opportunities.
Thurs PM | #4
Fri Mid | #2
Sat AM | #1
Sun AM | #3
Sun PM | Retest A
Mon AM | Retest B
Your Personal Sequence
The above is our best for the general community looking to get into Semifinals. For many, this sequence and timing may not work for you and that’s ok. Feel free to tackle these in the order you think is best for your optimal score and/or limited time to do the testing. A couple ways to approach:
Athletes who see a ‘home-run’ workout on the board should hit it first. It’s an exciting way to start and boosts your confidence heading into a tough weekend of tests.
Athletes who see a challenging workout as the stand-out, with all others being relatively equal, should consider doing this tough one early in the week so you’re fresher and have full capabilities to give it your best.
All-around athletes who see everything relatively equal should follow our recommended plan as we believe that’ll set your body up for max success while managing fatigue.
Retesting Strategy
If you are on the bubble to make Semi’s, there is no way around retesting. Mentally plan for doing 5-7 total workouts which is 4 tests plus 1-3 retests. They are essential to get your best possible score. What’s a candidate for retest?
Mistake were made (no reps, plan gone awry, equip failure, etc)
Reps/time was left on the table
A wheelhouse can be pushed even harder
Damage control efforts can be improved
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Workouts + Our Thoughts
#1
For time:
10 50-foot shuttle runs
20 overhead squats
30 burpees over the bar
Rest 1 minute
30 burpees over the bar
20 overhead squats
10 50-foot shuttle runs
Time cap: 12 minutes
♀ 80 lb (36 kg)
♂ 115 lb (52 kg)
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Our Thoughts
Athletes that can complete all 20 OHS unbroken under any amount of fatigue/duress means simply that you’re going to the Dark Place here, embrace and enjoy.
For those who believe some nuanced gas/brake work is required for their best score, mentally break this up into two pieces on either side of the rest. Approach part A as RPE-9, just under threshold pace (smooth is fast). On the backhalf, consider a slightly fast first 20 burpees and a very small backoff for the final 10 to allow for smooth overhead squats. Move with control as no reps are expensive (stand tall..hips not locked out is common when the house is on fire). Once that bar drops, time to blackout and sprint your 10 shuttles.
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#2
For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbells
♂ 50-lb (22.5-kg) dumbbells
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Our Thoughts
Easily the most challenging workout of the weekend for most.
Its physically demanding / damaging (you’ll feel this tomorrow) with nowhere to hide, so we really want to nail this one on the first go.
One-and-done is tough with near unlimited rep schemes, so let’s lock in and find our way here.
Strategy
Walk in with a Plan A and fallback Plan B in case things go awry mid-workout
You’re an athlete who plans to finish this one, so you will front load your BMUs to keep transition times tight
Leave yourself 15-30 DBCs for the final reps of the workout
Construct a rounds/reps scheme that allows you to complete each movement unbroken where your transition time serves as your only rest.
Plan A Examples
20 BMU into 5 Rounds of 10 DBC + 4 BMU finish w/30 DBC
12 BMU then 7 Rounds of 9 DBC + 4 BMU finish w/17 DBC
10 BMU then 10 Rounds of 6 DBC + 3BMU finish w/20 DBC
Plan B Examples
If A = 20 BMU into 5 Rounds of 10 DBC + 4 BMU finish w/30 DBC
Plan B is needed after 2 rounds when you notice you’re slowing on each transition and breathing hard.
You’ve got 60 DBC and 12 BMU left, so example Plan B:
4 New Rounds of 8 DBC + 3 BMU finish w/28 DBC
6 New Rounds of 6 DBC + 2 BMU finish w/24 DBC
Target Time Construction
Each movement takes 3.5sec/rep x 120 reps = 7 minutes
The rest of our workout is transition/rest time
Example
10 Rounds of 8DBC + 4BMU = 19 transitions
If each transition = 10sec = 3:10 + 7:00 DBC/BMU = 10:10
If each = 8sec = 2:32 + 7:00 = 9:32
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#3
For time:
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Time cap: 12 minutes
♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)
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Our Thoughts
Smooth is fast.
Your best score will come from clean, precise execution with no mistakes / trips of the rope.
The athlete who works at rep schemes and paces beyond their limits will do poorly here.
For most, performing quick sets on the deadlifts will lead to smooth, unbroken double unders which is the road to optimal scores.
We foresee some athletes getting to Semi’s who even take quick breaks on their double unders (30-20) if they stay calm and collected, moving with purpose under control.
Begin breaking deads after round 1 - many around you will be going out hot early when the weight is light, let them.
If you have the strength, let’s go unbroken on the final bar.
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#4
For time:
1,000-meter row
30 clean and jerks
1,000-meter row
30 strict handstand push-ups
Time cap: 20 minutes
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)
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Our Thoughts
Athletes who are challenged by the 30 SHSPU at the end will need to treat this as two separate workouts. Part A: RPE-10 for the two rows and 30CJ as you’re looking for two critical tie-break times after each row to get your very best score. When you get to the wall, each rep you grind out is like 100+ places. Know your rep scheme ahead of time - not taking enough rest will tax your shoulders at which point they may never recover.
Athletes with wheelhouse SHSPU should approach this workout as one that accelerates in speed over time. Spin up quickly to threshold pace on the first row (bit faster than 5k PR pace), perform methodical singles on the C&J, and begin picking up speed on the second row. Every 500m or so the pace should increase. The high heart rate will not matter when we’re upside down so go hard here (at/just under 2k PR pace). Exit the rower and immediately to the wall for an opening set. Steady reps on a clock is one way to approach, the other is by feel. You know yourself best but suggest leaving a little in the tank - you can always go for one big unbroken set last if it feels great (but if you burn early, everything may crumble). Coach Chris can do 30 UB fresh and performed 6-6-5-5-4-4 every 20 seconds while in Z4 in practice.
We’re not sure anyone (at least in the male division) should be doing touch-and-go C&J reps.
Need help?
If you need a little more hands-on coaching or assistance, give us a shout at enter@thedarkplace.co and we’ll be happy to jump in.