Regional & Qualifier Workouts
2017 CrossFit Games
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
Download the workout description and scorecard for your division:
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Notes
This event begins with the athlete on the starting mat at the far end of the floor, opposite the rig. At the sound of the beep, the athlete will lunge with the dumbbell overhead for 100 feet to the other end of the floor. Upon crossing the red line at the end of their lane, the athlete will perform 100 double-unders, 50 wall-ball shots (25 reps on each target) and 10 rope climbs. The athlete then will retrace their steps with another 50 wall balls (25 reps on each target), 100 double-unders and a dumbbell overhead walking lunge back down the length of their lane. When the athlete completes the final lunge onto the green mat, they will carry their dumbbell the short distance to the finish mat.
The athlete's score is the total time it takes for them to complete the event.
The minimum work requirement for this event is 1 rope climb.
Full video of Event 3 can be seen here.
Scoring
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.
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1 of 6Each overhead lunge begins with the dumbbell overhead, the feet together and the athlete standing tall.
2 of 6The trailing knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition. The rep ends with the dumbbell still overhead and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. If at any point the weight is dropped or comes into contact with the head or body, the athlete must restart from the last 5-ft. increment they crossed.
3 of 6This is a standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
4 of 6In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the target.
5 of 6The ball must hit the face of the target. If the ball hits the bottom or the side of the target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
6 of 6In the rope climb, the athlete ascends the rope to touch the crossbeam at the top. Jumping up to begin each ascent is permitted. On the descent, the athlete must show control and may not drop from the rope until their hands touch below the designated 11-foot mark. After each successful climb, the athlete will be required to move the rep marker up one level.
