Get Some: 2012 CrossFit Games Regionals Workouts Announced
2012 CrossFit Games Regionals: Heavy Weight
If you’ve taken a look at this year’s Regionals workouts, you know right away that these WOD’s are really for the elite. No, I’m not talking about the “elite of the elite” going for the VIP Games tickets. Still haven’t checked out the Regionals WOD’s? Here they are for you to digest:
Individual Competition
Friday
Individual Event 1
“Diane”
21-15-9 reps for time of:
Deadlift (225# men / 155# women)
Handstand push-ups
Individual Event 2
For time:
Row 2000 meters
50 One-legged squats, alternating
30 Hang cleans (225# men / 135# women)
Saturday
Individual Event 3
Four rounds for time of:
10 One-arm dumbbell snatches (100# men / 70# women)
Sprint
Individual Event 4
For time:
50 Back squats (135# men / 95# women)
40 Pull-ups
30 Shoulder-to-overhead (135# men / 95# women)
50 Front Squats (85# men / 65# women)
40 Pull-ups
30 Shoulder-to-overhead (85# men / 65# women)
50 Overhead squats (65# men / 45# women)
40 Pull-ups
30 Shoulder-to-overhead (65# men / 45# women)
Sunday
Individual Event 5
Snatch Ladder with double-unders
Individual Event 6
For time:
Three rounds of:
7 Deadlifts (345# men / 225# women)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20# men / 14# women ball to 10′ target)
21 Toes-to-bar
then,
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
28 Burpee box jumps (24″ men / 20″ women box)
100′ Farmer carry (2 – 100# men / 70# women dumbbells)
3 Muscle-ups
For a more detailed breakdown of the individual workouts and some awesome videos, check out the official page of the Individual Regionals workouts here.
Team Competition
Friday
Team Event 1
For time:
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
20 Handstand push-ups
20 Handstand push-ups
20 Partner deadlifts (455#)
20 Handstand push-ups
20 Partner deadlifts (315#)
Team Event 2
Each member of the four-person team must do the following for time:
Row 1000 meters
25 One-legged squats, alternating
15 Hang Cleans (225# men / 135# women)
Saturday
Team Event 3
For time:
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint
10 One-arm dumbbell snatches (100#)
Sprint
10 One-arm dumbbell snatches (70#)
Sprint
Team Event 4
For time:
75 Back squats (95#)
50 Pull-ups
25 Shoulder-to-overhead (95#)
75 Front squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
75 Overhead squats (45#)
50 Pull-ups
25 Shoulder-to-overhead (45#)
75 Back squats (135#)
50 Pull-ups
25 Shoulder-to-overhead (135#)
75 Front squats (85#)
50 Pull-ups
25 Shoulder-to-overhead (85#)
75 Overhead squats (65#)
50 Pull-ups
25 Shoulder-to-overhead (65#)
Sunday
Team Event 5
Snatch Ladder
Team Event 6
For time:
20 Muscle-ups while partner holds 225#
60 Wall ball shots (20# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 100# dumbbell carry
40 Box jumps, alternating on 24″ box
100′ Buddy and 100# dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135#
60 Wall ball shots (14# ball to 10′ target) while partner holds chin over bar
100′ Buddy and 70# dumbbell carry
40 Box jumps, alternating on 20″ box
100′ Buddy and 70# dumbbell carry
2 Muscle-ups
Click here for the official Team Regionals workouts page.
Later today I’ll be writing more commentary on these workouts, the vids going through the workouts, and even the commentary vid from HQ. Yes, I’m going to write some commentary on commentary. You dig?
So what do you all think about this year’s Regionals? Crazy shit, huh?
