What does it actually take to level up in CrossFit?

From Open athlete… to Quarterfinals… to Semifinals… and beyond. We break down the 2024 season workout by workout to expose what really separates levels.

Spoiler: it’s not just your muscle-ups.

In this episode we cover:

• Why GPP is the foundation for everything
• Movement efficiency vs. movement obsession
• How pacing mistakes end seasons
• The role of body language and athlete IQ
• Why you have to “earn the right” to show your strengths
• What actually changes when you go from Quarterfinals to Semifinals

We’ve seen beginners become Games athletes.
There is a natural order to progression, and you don’t get to skip steps.

If you want to understand where you are on the ladder… and what it takes to climb to the next rung… this episode is for you.

Quarterfinals are back, and we’re breaking down exactly what that means for you.

In this episode, we dive into what to expect from the 2026 Quarterfinals based on past data, how to prepare (whether you're following Misfit programming or not), and how we structure our Quarterfinals peaking phase to maximize execution and intensity. We cover volume distribution, workout styles, movement trends, athlete IQ, and how to navigate prep during the Open.

We also get into:

• Why Quarterfinals returning is a big deal for the sport
• The in-person semifinal structure debate
• Movement patterns that consistently show up
• How to approach redos and stress during Open season
• What makes comp prep different from standard phase training
• Sprintervals, in-WOD lifting, and why stimulus is king

If you're aiming for Quarterfinals, chasing Semifinals, or just want to understand how to think like a competitive athlete for the next six weeks, this episode lays it out clearly and practically.

Quarterfinals peaking phase begins February 16th. Execution starts now.

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Misfits! We hope you enjoyed this episode. If you did and you're feeling generous throw us a review and let us know how we're doing, we'd really appreciate it.

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