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The Brutal Programming behind the 2016 Regionals Events

EVENTS 3 (& 4)

For time:

  • 104 wall-ball shots
  • 52 pull-ups
  • M  20-lb. ball to 10-ft. target
  • F  14-lb. ball to 10-ft. target

Event 3 seems to be a short Workout you can power through. Even so, 104 wall ball shots will make your legs burn and 52 pull ups destroy the rest of your body! Plus, it’s not as simple as that


Pausing it’s the magic key once again. Divide both parts into smaller sections. But watch out! The tricky part here is not to split too much. It is a short workout but as soon as it finishes at the 6:00 time cap, you then have 1 minute before Event 4 starts!

Time cap for Event 3: 6:00, the clock stays running and Event 4 begins at 7:00

Your legs are burning from the Wall Balls, your shoulders are complaining from the Pull Ups and your grip is gone? Great, well here comes Event 4!


4 rounds for time:

  • 28 one-legged squats, alternating
  • 15 power cleans
  • M  115 lb. / 52kg    F  80 lb./ 36 kg

Time cap: 10 minutes


This Workout is demanding, even without Event 3 straight before. But now it develops to a heavy fight and comes down to mental; grit and pure willpower. The weights for the Power Cleans are not too heavy, but with shattered legs they will feel brutal!

Try to minimize the leg movement during the Cleans by using muscle Clean technique so that you can save the last reserves of your leg strength for the pistols.

See Lauren Fisher smashing the Pull Ups in Event 3 but struggling with what comes next.


3 rounds for time:

  • 400-m run
  • 40 GHD sit-ups
  • 7 deadlifts

M  405 lb./ 183 kg     F  275 lb./ 125kg

Time cap: 16 minutes

This Workout will brutally slay your posterior chain. Gluts and hamstrings are fully burdened with the mix of running, high volume GHD´s and really heavy Deadlifts.


As this Event is a mix of endurance, gymnastics and heavy lifting, choose the part you are best at, and push it during that part of each round. If you feel good with running, use this for your recovery. If your Deadlift PR is far over the recommended Weight, this will be your ‘Pause’ phase of the Workout.

Madeline Sturt hits unbroken Deadlifts that weight more than the double the bodyweight of the 19 year old rookie.

Image Sources

  • 2016-regionals-programming: Crossfit Games

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