Regional & Qualifier Workouts
2017 CrossFit Games
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 11 minutes
Download the workout description and scorecard for your division:
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Notes
This event begins with the athletes on the starting mat. At the sound of the beep, they move forward to the rings to perform 21 muscle-ups, and then to the dumbbell to complete 21 overhead squats, advancing every 7 reps. The athlete then completes 15 muscle-ups and 15 overhead squats, then finally 9 muscle-ups and 9 overhead squats. Upon completing the final overhead squat, the athlete advances 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 the round of 21s.
Full video of Event 5 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 4Athletes must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground.
2 of 4At the top, the elbows must be fully locked out while in support above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. Falling away from the rings before fully locking out at the top is a “no rep.”
3 of 4To start, athletes may get the dumbbell overhead any way they choose. At the bottom, the hip crease must be below the top of the knees at the bottom, with the dumbbell held overhead. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.
4 of 4At the top, the dumbbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the weight directly over the middle of the body. Athletes may use either arm however they choose. The dumbbell may not be dropped until it is lowered to below the waist.
