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043 Quarterfinals Prep
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2024 QUARTERFINALS PREP
The Open does not matter.
QUARTERFINALS
6 days instead of 4
Overall
- Higher tension requirement than Open – strength increases in value
- Higher density than Open - more bottlenecks, more grouping of scores
- Both of these have lead to lower work rates than Open
Commonly tested movements (for most of these hit 2x per week):
- Rope Climb
- GHD Sit-Up
- HSPU/Strict HSPU/WFHSPU
- Battery + Box Jump
- Total/max or near-max contraction
- Row
- Dumbbell Overhead Lunge/Carry/Shoulder to Overhead
Other movements I am including in training weekly at this time:
- Pistol (tempo)
- Shuttle Runs
- V-Ups
- Wall Balls
- Crossovers
- Ring Muscle Ups
Trends and training
Last year the density requirement became a lot more pronounced
I am prioritizing this in training with fewer transitions, bigger sets in a single pattern
Examples:
30 Cal Row @1400/1100+ cal/hr
Max UB WB @20/30# to 9/10’
For Time
21 WFHSPU
Rest 1 Minute
9 RC
Rest 1 Minute
21 Strict HSPU
Rest 1 Minute
18 RMU
SEMIFINALS (sample size last year, prior to that all the SFs did their own thing and it was a mess)
Same trends from Open to QF
- Higher tension – strength more valued
- Higher density – more bottlenecking of scores, strength more valued
Every single workout had VERY high tension contractions – the strongest moved on (heavy sled, RMU with backpack, Linda, max snatch, 60% snatches, 50% OHS, WFHSPU, seated LLRC, heavy bag)
Very exclusive cutline 40/region
Aspiring SF athletes do well to target in-person regional competitions to develop the skill of competing and to make memories
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