This year we’ll see the return of some crowd favourites like the 1-rep-max snatch, as well as Regionals staples such as rope climbs and handstand walks. There will be strict handstand push-ups again, to test athletes’ strength under the stress of volume, and just like in 2014, the final event is an all-out sprint finish – with barbells!
The 2015 CrossFit Games Regionals Events
Event 1: don’t put the bar down
We open with a sprint. ‘Randy’ is 75 snatches at 75/55 lbs (35/25 kg). No Regionals-level competitor will struggle with this weight, it’s simply a case of who can go the quickest and not put the bar down.
Randy
For time
75 snatches (35/25 kg)
NorCal CrossFit’s Jason Khalipa does Randy unbroken in 02:29.
Event 2: a race with 27 rope climbs
Rope climbs are a staple of Regionals, and a race with 27 of them will show who’s been working their technique over the past year.
Tommy V
For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
All of the athletes will be feeling the effect of Randy on their grip moving into event 2, and will be looking to spend as little time as possible getting up and down the rope. During the thrusters, they’ll need to regulate their breathing but still maintain a quick pace. There’s more to this workout than meets the eye.
Samantha Briggs does rope climbs with a weighted vest.
Event 3: assault on the legs
This is the one that has everyone all excited. What happens when you get Europe’s best Crossfit athletes to do 50 overhead squats after running a mile on a TrueForm runner?
For time:
1-mile run
50 overhead squats (135/95 lb, 61/43 kg)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135/95 lb, 61/43 kg)
100 box jump overs (24/18 in.)
The TrueForm is basically a motorless treadmill, so all of the output relies on the athlete maintaining movement. Quads and hamstrings are going to be pretty tired going into the squats, so it will be interesting to see how these athletes strategise.
Event 3’s assault on the legs continues with 100 GHD sit-ups, 150 double-unders and ends with 100 box jump overs. Stuck right in the middle of it all, 50 sumo deadlift high pulls. This is not a fun workout.
I think the big chipper in the morning will really take its toll and combined with the highly technical nature of 4 and 5, you’ll see the favourites really pull away here. – Emma McQuaid, European number 6
Event 4: great gymnastics will excel
For time:
Handstand walk (250 ft, 76m)
Handstand walks. The crowd loves to watch these, and unlike last year, athletes do not have to complete the distance (250ft) unbroken. If they drop down, they must start again at the last 10ft increment. Most athletes will do well here, but the ones with great gymnastics will excel.
Event 5: two attempts only
1-rep-max snatch
(Two 20-second windows to attempt the lift with 80 seconds rest between windows)
The final event on Saturday is a 1-rep-max snatch. The snatch is a familiar move to all Regionals athletes, but how they fare after the leg-heavy beating of event 3 will be interesting to watch.
Expect to see some big numbers being thrown up on both the men’s and women’s sides.
Event 6: strict and deficit
With a time cap of 16 minutes, there’s no let-up in event 6: Five rounds of a 25 calorie row, 16 chest-to-bar pull-ups and 9 strict handstand push-ups.
5 rounds for time of:
25-calorie row
16 chest-to-bar pull-ups
9 strict deficit handstand push-ups
Expect to see some epic battles here, and know that nobody will want to be stuck on that rower for too long.
Event 7: sprint to the end
Last year we wrapped up Regionals with pull-ups and overhead squats. This year, it’s muscle-ups and cleans. Most athletes will be finishing this workout sub-3 minutes, and if you’re watching it live, hold on to your protein shake – it’s gonna get loud!
For time:
15 muscle-ups
1 squat clean (205/135 lb., 93/61 kg)
1 squat clean (225/145 lb., 102/66 kg)
1 squat clean (245/155 lb., 111/70 kg)
1 squat clean (255/165 lb., 115/75 kg)
1 squat clean (265/175 lb., 120/79 kg)
European number 6, Emma McQuaid said: “I think the CrossFit Regionals workouts are pretty well balanced, definitely a broad spectrum of tests. The fittest 5 will definitely have earned their spot at the Games.
For me, day 2 is the make or break day. I think the big chipper in the morning will really take its toll and combined with the highly technical nature of 4 and 5, you’ll see the favourites really pull away here. Any mistake could play a huge part in the rankings so the snatch numbers might become quite strategic.
Personally I can’t wait to get to Day 3 and really just work hard – 5 rounds with 25 cals on the concept is going to hurt, so finishing WOD 6 isn’t going to be easy after 2 days of competition. I’m pretty sure it’ll be a spectacular finale with 15 muscle ups and a very fast clean ladder to wind it all up!
If I had to pick one athlete to watch, it’d be Kristin Holte – she’s really going to shine.”
The 2015 CrossFit Games Regionals (Meridian) take place 29-31 May in Copenhagen. For information on team events, visit the Games website.
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