Regional & Qualifier Workouts
2017 CrossFit Games
21-15-9 reps for time of:
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
Download the workout description and scorecard for your division:
This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the dumbbell in their lane to perform 21 alternating dumbbell snatches, advancing every 7 reps, before moving to the rig to perform 21 ring dips. With the first round complete, the athlete will return to the dumbbell, advance it to the proper section, and perform 15 dumbbell snatches, advancing every 5 reps. They then will perform 15 ring dips. For the final round, the athlete will advance the dumbbell to the designated section and complete 9 dumbbell snatches, advancing every 3 reps. They then will complete 9 ring dips and advance to the finish mat.
The athlete's score is the total time it takes for them to complete the event.
The minimum work requirement is the athlete must complete the round of 21s.
Full video of the Event can be seen here.
Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.
Minimum Work Requirement
Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.
1 of 4The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The dumbbell may not be dropped until after it is lowered to below the waist. The non-lifting hand and arm may not be in contact with any part of the body during the repetition.2 of 4At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.3 of 4The shoulder must pass below the top of the elbow at the bottom, and the hips must travel below the rings. If the hips remain in line with the rings horizontally, it is a “no rep.”4 of 4Athletes will have their arms measured at extension (from fist to shoulder,) and a strap will be mounted that same distance from the bottom of the rings. The back must make contact with the strap at the beginning and end of each repetition.