We are now into the second weekend of the 2016 Regionals, with the athletes from the West and the Atlantic regions currently battling it out for places at The CrossFit Games. Next weekend, from May 27-29, the Central, Meridian and East regions will begin, and then the final roster of athletes will be completed.
When the events were announced by Dave Castro, both Pat Sherwood and Sean Woodland from The CrossFIt Games Update show were surprised by the intensity and difficult programming of the events.
‘Dave Castro, in his old age, has lost mind’ Pat Sherwood said.
Sean Woodland, commenting on the programming behind the first events, stated: ‘Just a couple of years ago, these two events would have been aggressive for the Games!’
But from heavy strength workouts such as the Snatch Ladder in Event 1, to the strict gymnastic movements of Event 2, the overall programming was well rounded, and didn’t favour athletes with any one particular area of expertise. Check out all the events in detail here:
The 2016 Regional Events
Castro claimed that it was all designed in a way that would clearly separate the Regionals athletes from the Games athletes, and did not allow for any weaknesses or gaps in an athlete’s skillset.
This article breaks each event down and analyses it according to how the Regional Athletes tackled them. If you, like most of us, are not (yet) at a Regionals level standard, then this guide will also help you if you fancy scaling the WODs and giving them a go yourself. It’s always worth setting yourself a challenge every now and then.
EVENT 1
Go heavy, go hard! This Event is a pure Weightlifting Workout.
- 10 squat snatches (185/135 lb. – 84/61 kg), by 2:00
- 8 squat snatches (205/145 lb. – 93/66 kg), by 4:00
- 6 squat snatches (225/155 lb. – 102/70 kg), by 6:00
- 4 squat snatches (245/165 lb. – 111kg/75 kg), by 8:00
- 2 squat snatches (265/175 lb. – 120/80 kg), by 11:00
‘The athlete’s score for this event will be the time it takes to complete all required lifts. In the event an athlete fails to complete all required reps before time expires, they will receive a 1 rep penalty for each rep not completed. Additionally, the time at which an athlete finishes all required reps at a given weight will be used as a tiebreaker.’
HOW TO SURVIVE
By watching the Athletes performing, it is noticeable that although the Workout contains many reps of the same exercise, almost no athlete ever chose to use touch and go reps. Watch Kara Web or the athletes from the California Regionals doing Event 1. They focus on their technique and body tension and take it steady.
Even if it looks like it costs them time doing singles instead of touch and go reps during the early reps, it helps them reduce the risk of no reps, which would cost even more time and, moreover, quickly sap their strength! Anyway, you can’t go too slow as there is a 2min time cap in every section!
EVENT 2: REGIONAL NATE
- 10 Rounds
- 4 Strict Muscle Ups
- 7 Strict HSPU
- 12 Kettlebell Snatches (70/53 lb.)
20min time cap
It was expectable that Event 2 would be more gymnastic because of the pure weightlifting Event 1, but seeing this Workout raised some fears. It seems that this Event is even harder than the original Hero Workout “Nate” 20min Amrap: 2 Muscle Ups 4 HSPU, 8 kb (70/53). Regional Nate brought a lot of struggle and an incredibly close finale in California.
HOW TO SURVIVE
It´s all about the pauses. Experienced athletes know well that it all comes down to the last few rounds. If you have such an intense and long workout that burdens your shoulders, you should refrain from going unbroken.
Watch how the Californian athletes split their mucle ups into 3+1 to save energy for the HSPU.
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
HOW TO SURVIVE
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!
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
HOW TO SURVIVE
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.
EVENT 5
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.
HOW TO SURVIVE
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.
EVENT 6
For time:
- 1,000-m bike
- 100-ft. handstand walk
- 10 overhead squats
- 500-m row
- 50 burpee box jump overs
- 5 overhead squats
M 225 lb./ 102kg F 155 lb./ 70kg
Time cap – 16:00
Event 6 is finally a workout to just work through. No rounds, no return, just struggle for struggle.
It’s a mean mix of endurance, gymnastics and strong core stability for the OHS.
HOW TO SURVIVE
Start slow, don´t go off too fast. Do not go wild with the bike and the row and burn yourself out.
As seen in the video, Khan Porter split his Handstand walk up and took a short rest, this allowed him to then snatch the weight and cut off some time for the OHS.
Hold your fire through the first 40 burpees box jumps, because the last 10 will be double the height, for women even three times as high.
EVENT 7
For time:
- 21 thrusters
- 3 legless rope climbs
- 15 thrusters
- 2 legless rope climbs
- 9 thrusters
- 1 legless rope climb
M 95 lb./43kg F 65 lb./ 29,5kg
Time cap: 6:00
The final Event of the Regionals will destroy your hands! The mix of Thrusters and Rope climbs will not only make you breathe heavily but it is also an extreme challenge for your grip strength.
2016 REGIONALS EVENTS: HOW TO SURVIVE
21-15-9 Thrusters. Sounds familiar, you cannot build a big advantage here. But you win or lose with the rope climbs. Jump as high as you can to prevent as much as possible those exhausting pulls. Take your time if you feel the power is gone. A no rep is much more painful and will punish you by sapping away strength and time.
