Regional & Qualifier Workouts

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

Notes

The athlete will begin standing behind the rower. At the call of "3-2-1 … Go!" the athlete gets on the rower and rows 2,000 meters, then gets off the rower and moves to a designated area to perform 50 one-legged squats, alternating legs. After the 50th squat, the athlete moves to a designated area and performs 30 hang cleans. Once the 30th hang clean is complete, the athlete runs to a designated area and the workout is finished.

Time cap: 17 minutes

Scoring

The athlete's score is his or her total time for completing the workout. If he or she does not complete the workout within the 17-minute time cap, the score is 17:00, plus a one second penalty for each repetition not completed. If an athlete does not finish 10 hang cleans in the 17-minute time cap then the athlete does not advance to the next workout. If he or she finishes the 30th hang clean, but does not make it to the designated area before the 17-minute time cap, the score is 17:00.

Movement Standards

Row:
Athletes must start off of the rower in the designated area. They must remain on the rower until the display reads greater than 2,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until they are past the required distance. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

One-legged squats (pistols):
Athletes must alternate legs for each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins with the athlete standing and the hip fully open with the knee fully locked out on the squatting leg. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.

Hang Clean:
Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

Notes

The athlete will begin standing in a designated area. At the call of "3-2-1 … Go!" the athlete may reach down and begin his or her 10 one-arm dumbbell snatches, alternating arms each repetition. After 10 complete repetitions (which includes touching the ground), he or she advances his or her dumbbell to the next station, places the dumbbell down with control, then sprints to the end of the floor and back to the dumbbell. If when advancing the dumbbell, the athlete drops the weight or does not place it down with control, they will be assessed a 1 burpee penalty before completing the sprint. The athlete then begins a second round of one-arm dumbbell snatches, alternating arms each repetition. After 10 repetitions, he or she advances the dumbbell to the next station, then sprints to the end of the floor and back to the dumbbell. The athlete does two more rounds following the same pattern. Each time the athlete completes 10 snatches, including touching the ground on the final snatch, he or she will advance the dumbbell with control before beginning the sprint.

When the athlete touches the dumbbell after finishing the fourth sprint, the workout is complete.

Time cap: 10 minutes

Scoring

The athlete's score is his or her total time. If an athlete does not finish the entire workout in the 10-minute time cap, his or her score is 10:00, plus a one second penalty for each repetition not completed (each sprint counts as two repetitions). If an athlete cannot complete one full round of 10 snatches and the sprint, then the athlete does not advance to the next workout.

Movement Standards

One-arm dumbbell snatch:
Athletes must alternate arms each repetition. If at any point they cannot complete a repetition with an arm, they cannot proceed to the next repetition until they have completed a repetition with that arm.

Both heads of the dumbbell must touch the ground at the beginning and end of each repetition, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control.

The dumbbell must be moved from the ground to full lockout overhead in one continuous motion without stopping at the shoulders. Deadlift to hang snatch or deadlift to swing, clean and jerk, or any other combination of movements is not permitted. The dumbbell must continue to move upward once it leaves the ground. Pressing out at the top is permitted, as long as the dumbbell never descends within the repetition. The other hand may not be used to assist the lift.

The top position is fully locked out overhead with the working arm, plus full extension of the hips and knees with the weight clearly under control. The feet must be brought back together if the lifter "wanders" or uses a split style.

A press out is acceptable. Also acceptable are split, power, squat or muscle snatches, as long as the requirements for the finish position, mentioned above, are met.

Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. Dropped repetitions do not count. Losing control of the dumbbell at any point invalidates the repetition.

Sprint:
At the turn around point, athletes must touch the designated mat with both hands before returning. If they touch with only one hand, they will be required to return to the mat to touch with both hands before beginning the next round. Each sprint is complete once the athlete touches their dumbbell.

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Notes

The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 50th back squat, the athlete moves to the pull-up bar and completes 40 pull-ups. Then, the athlete returns to his or her barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete lowers the bar to the ground, removes the 25-pound bumpers (15-pound bumpers for women), and carries the bar to the next station where he or she will begin front squatting.

After the 50th front squat is complete, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, they lower the bar to the ground, remove the metal plates (10-pound bumpers for women), and carry the bar to the next station where they will begin overhead squatting.

After all 50 overhead squats are completed, the athlete moves to the pull-up bar and completes 40 pull-ups. The athlete then returns to the barbell and completes 30 shoulder-to-overheads. After the 30th repetition, the athlete moves to the designated finish area and the workout is complete.

Time cap: 22 minutes

Scoring

The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 22-minute time cap, the score is 22:00, plus a one second penalty for each rep not completed.

Movement Standards

Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.

Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Snatch Ladder with Double-unders

Notes

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of "3-2-1 … Go!" he or she will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second "reset" time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. The athlete remains at that station until the call of "rotate," at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully snatch the barbell within the 50 seconds, he or she does not advance to the next platform.

If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight. The athlete must attempt the snatch (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt.

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

Scoring

The athlete's score is highest lift completed, plus the number of double-unders at the final station. Each double-under will count as one-hundredth of a pound. For example, if an athlete successfully snatches 215 lbs, then moves to the next station, completes 20 double-unders and misses 225 lbs, then completes 15 double-unders, the athlete's score is 215.15. If an athlete cannot successfully complete one snatch, they do not advance to the next workout.

Movement Standards

Double-under:
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes.

Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet together. A clean and jerk is not permitted. If the bar is not fully locked out at the end of 50 seconds, it is a no rep. Athletes may re-attempt the lift within the time limit if they fail.

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

Notes

The athlete begins standing behind barbell. At the call of "3-2-1 … Go!" the athlete may reach down and begin deadlifting. Once they complete 7 deadlifts, he or she will move to a set of rings and begin performing muscle-ups. Once 7 muscle-ups are completed, the athlete will move back to the barbell and begin his or her second round of deadlifts. Once a total of three rounds of deadlifts and muscle-ups are complete, the athlete moves on to the wall ball shots.

Once the athlete completes 21 wall ball shots, he or she moves to the pull-up bar and begins performing toes-to-bars. Once 21 toes-to-bars are complete, he or she begins the second round of wall balls. Once a total of 3 rounds of wall ball shots and toes-to-bar are complete they move on to the farmer carry.

Each athlete will carry a pair of dumbbells 100 feet across the stadium past a box to the designated area and begin burpee box jumps. Once 28 reps are complete, the athlete will carry his or her pair of dumbbells back across the stadium to the designated area by his or her set of rings. Once the athlete completes 3 muscle-ups, the workout is complete.

Time cap: 17 minutes

Scoring

The athlete's score is the total time for completing the workout. If he or she does not finish the entire workout within the 17-minute time cap, their score is 17:00, plus a one second penalty for each rep not completed. Each farmer carry counts as one rep. If an athlete cannot complete the three rounds of deadlifts and muscle-ups, he or she cannot advance to the CrossFit Games.

Movement Standards

Deadlift:
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Muscle-up:
In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

Wall ball:
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target above the bottom of the sticker. If the ball hits low or does not hit the target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Toes-to-bar:
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Farmer carry:
In the farmer carry, the athlete must carry both dumbbells in the hang position from the specified starting area to the specified finish area approximately 100 feet away. The dumbbells must be carried in the athlete's hands at his or her sides. Holding the dumbbells on the shoulders, or any other way, is not allowed. If the dumbbells are set down prior to the designated finish area, the athlete may not make any forward progress until the dumbbells are once again in the hang position.

Burpee box jump:
The athlete must face the box at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.