10 squat snatches (185/135 lb.), by 2:00
\n8 squat snatches (205/145 lb.), by 4:00
\n6 squat snatches (225/155 lb.), by 6:00
\n4 squat snatches (245/165 lb.), by 8:00
\n2 squat snatches (265/175 lb.), by 11:00
Time cap: 11 minutes
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the barbell and perform 10 snatches. Once the 10 snatches are completed, they will roll the bar forward to the next station, add weight, then perform 8 snatches. At each subsequent station the reps will decrease while the load increases. Each station will also have a cut-off time by which all the reps must be completed in order to proceed forward. Once an athlete has completed all the required reps for a given load, they may immediately advance and do not need to wait for the clock before moving to the next station. Time stops when the athlete reaches the finish mat.
Note: Athletes will use one barbell for the first 3 stations, adding weight each time they move it forward, and will then move to a second preloaded barbell that they will use for stations 4 and 5.
\nScoring
\nThe 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.
Movement Standards
\nSnatch
\nThe barbell begins on the ground and must be lifted overhead in one smooth motion. This is a squat snatch, so the athlete must receive the bar with the hip crease below the knee in the bottom position. A power snatch to overhead squat is not allowed (but as long as the athlete remains in motion on the descent the rep will be counted). At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Touch-and-go is permitted. No bouncing. The feet are the only body part that may be in contact the ground during the lift.
Athletes must remain in their lane. If any part of the athlete\u2019s foot touches outside the lane, the rep will not count. Once the athlete has completed the last rep at a station they must drop the barbell in front of them. If the athlete drops the bar behind them, that rep will not count.
\nMinimum Work Requirement
\n1 rep.
\n\u00a0
\n\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":9332,"event_name":null,"id":"wp178571","label":"Event 1","media":{"hero":null,"movements":[{"alt":null,"title":"Bottom of the snatch.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074637/IndE1-SnatchBottom-djsuenwgh.jpg"},{"alt":null,"title":"Top of the snatch.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074638/IndE1-SnatchTop-djsuenwgh.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074635/1605_CFGR_IND_EVT1_Thumb_Dirty.jpg"},"youtube_video_id":"i68BpPmfDLI"},"meta":{"description":"10 squat snatches (185/135 lb.), by 2:00 8 squat snatches (205/145 lb.), by 4:00 6 squat snatches (225/155 lb.), by 6:00 4 squat snatches (245/165 lb.), by 8:00 2 squat snatches (265/175 lb.), by\u2026","title":"Event 1"},"ordinal":1,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074636/gtbk_higherdpi-185.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074636/gtbk_higherdpi-185.png","url":"https://www.gatorz.com/"},"variants":[],"weekday":null,"year":2016},{"competitions_workout_ids":[1278],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"Regional Nate
\n10 rounds for time:
\n4 strict muscle-ups
\n7 strict handstand push-ups
\n12 kettlebell snatches
M \u00a070 lb. \u00a0\u00a0F \u00a053 lb.
Time cap: 20 minutes
(Women first/Men second)
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the rings and perform 4 strict muscle-ups. After the last muscle-up is complete, the athlete will move to the handstand push-up wall to perform 7 strict handstand push-ups. Then the athlete will move to the kettlebell, perform 12 kettlebell snatches\u2013all 6 reps with one arm then all 6 reps with the other arm\u2013and advance the kettlebell to the next round designation before returning to the rings to start the next round. Upon completing 10 rounds, the athlete will move to the finish mat. Time stops when the athlete\u2019s foot hits the finish mat.
Scoring
\nThe athlete’s score for this event will be the time it takes them to finish all 10 rounds.
Movement Standards
\nStrict Muscle-Up
\nEach rep must begin in a hang below the rings with the arms fully extended (with or without a \u201cfalse grip\u201d) and the feet off the ground. At the top, the athlete\u2019s elbows must be fully locked out while supporting their body weight above the rings. Falling away from the rings before being fully locked out in a support position will not count.\u00a0
These are strict muscle-ups so kipping is not allowed. The feet must remain in front of the body, with the legs straight, throughout the rep. The hip may not provide assistance in elevating the athlete on top of the rings. Between consecutive reps, the athlete must settle back into a dead hang position with the feet in front of the body before pulling up on the rings to start the next rep. \u00a0 \u00a0
\nRings will be set to a fixed height of 96 inches for men and 92 inches for women, with 6-inch risers available for shorter athletes. At check-in, taller athletes may request that their rings be raised an additional 4 inches.
\nStrict Handstand Push-up
\nThis movement begins at the top of a handstand with the arms fully locked out, the heels on the wall and the hips open with the body in line with the arms. The hands must be placed within the clearly marked area. The marked area will be a 36-by-24-inch box, and the palm of the hand must be placed within the clearly marked area (fingers may extend out of the box). At the bottom of each rep, the athlete’s head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and the feet within the width of the marked area. Kipping\u00a0is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight. Athletes may not wear any material over the heels of their shoes.
Kettlebell Snatch
\nAt the top, the kettlebell must come to full lockout overhead with the hips, knees and working arm fully extended, and the kettlebell directly over the middle of the body. The kettlebell must \u201cturn over\u201d to rest on the back of the forearm and must pass below the hips at the beginning of each rep.
The first rep of a set may be taken directly overhead from the ground, but successive reps will be from the hang. All six repetitions must be completed on one arm before switching to the other arm. The kettlebell must be controlled to the ground and set in an upright position before the athlete lets go of it. If an athlete drops the kettlebell before it has settled on the ground, the last repetition will not count. \u00a0
\nMinimum Work Requirement
\n1 full round (23 reps).
\n\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"individual","division_groups":["individual"],"drupal_id":9331,"event_name":null,"id":"wp178570","label":"Event 2","media":{"hero":null,"movements":[{"alt":null,"title":"Bottom of the muscle\u2013up.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074626/IndE2-MUBottom-djsuenwgh.jpg"},{"alt":null,"title":"Top of the muscle-up.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074627/IndE2-MUtop-djsuenwgh.jpg"},{"alt":null,"title":"Handstand push-up start and finish position.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074628/IndE2-HSPUStartFinish-djsuenwgh.jpg"},{"alt":null,"title":"The handstand push-up bottom position.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074629/IndE2-HSPUbottom-djsuenwgh.jpg"},{"alt":null,"title":"Start of first rep.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074631/IndE2-KBstart-shdiuwne7923.jpg"},{"alt":null,"title":"Top position.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074632/IndE2-KBtop-shdiuwne7923.jpg"},{"alt":null,"title":"Start of next rep.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074633/IndE2-KBbottom-shdiuwne7923.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074624/1605_CFGR_IND_EVT2_Thumb_Dirty.jpg"},"youtube_video_id":"Zd1YzVNwG4k"},"meta":{"description":"Regional Nate 10 rounds for time: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches M 70 lb. F 53 lb. Time cap: 20 minutes (Women first/Men second) Notes This event begins with\u2026","title":"Event 2"},"ordinal":2,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074625/gtbk_higherdpi-185_0.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074625/gtbk_higherdpi-185_0.png","url":"https://www.gatorz.com/"},"variants":[],"weekday":null,"year":2016},{"competitions_workout_ids":[1279],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"For time:
\n104 wall-ball shots\u00a0
\n52 pull-ups
M \u00a020-lb. ball to 10-ft. target
\nF \u00a014-lb. ball to 10-ft. target
Time cap: 6:00, Event 4 begins at 7:00
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the wall-ball targets to perform 104 wall-ball shots. The first 26 reps will be performed to the left of the target to the left, and the next 26 reps will be performed to the right of that target. After 52 reps, the athlete will switch to the target on the right, completing 26 reps to the left and 26 reps to the right. When the last wall-ball shot has been successfully completed, the athlete will move to the pull-up bar for 52 pull-ups. Upon completing their last pull-up, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat.
When the 6-minute time cap for Event 3 is reached, athletes will have 1 minute to return to their starting mat. The clock will continue to run, and at the 7:00 mark Event 4 will begin.
\nScoring
\nThe athlete’s score is the total time it takes them to complete the event.
Movement Standards
\nWall Ball
\nIn the wall ball, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the specified target. The ball must make contact with the front face of the target. If the ball hits the bottom or top edge of the target, or does not hit the target at all, that rep will not count. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep (no bouncing). Athletes must switch targets after every 26 reps.
Pull-up
\nThis is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.\u00a0\u00a0
\u00a0
\nMinimum Work Requirement
\n1 pull-up (105 reps).
\n4 rounds for time:
\n28 one-legged squats, alternating\u00a0
\n15 power cleans
M \u00a0115 lb. \u00a0\u00a0\u00a0F \u00a080 lb.
\nTime cap: 10 minutes (7:00-17:00 on the clock)
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, the athlete will complete 28 one-legged squats, alternating legs and advancing after every 14 reps, before moving to the barbell. They will then complete 15 power cleans, advancing after 10 reps. After completing all 15 cleans, the athlete will move the barbell forward to the next clean station before returning to the start mat to begin the next round. The athlete will alternate between 28 one-legged squats and 15 power cleans for a total of 4 rounds, advancing the barbell closer to the finish each round. Upon completing the final power clean of the fourth round, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat. \u00a0\u00a0
Scoring
\nThe athlete’s score is the total time it takes them to complete the event.
Movement Standards
\nOne-Legged Squats (Pistols)
\nThe athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete\u2019s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top. If any part of the athlete\u2019s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. \u00a0If any part of the weight-bearing leg steps out of the athlete\u2019s lane, the rep will not count. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. \u00a0Athletes may hold onto the non-working leg. The second set of 14 pistols may start on either leg, regardless of which leg they finished the initial set on.
Power Cleans
\nThe barbell begins on the ground and must be cleaned to the shoulders in one motion. At the top, the hips and knees must be fully extended with the feet in line, the bar racked on the shoulders and the elbows in front of the bar.
Minimum Work Requirement
\n1 round (43 reps).
\n3 rounds for time:
\n400-m run
\n40 GHD sit-ups
\n7 deadlifts
M \u00a0405 lb. \u00a0\u00a0\u00a0\u00a0F \u00a0275 lb.
\nTime cap: 16 minutes
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep the athlete will move forward to the TrueForm treadmill to begin the first 400-m run. Once the monitor reads 0.4 km, they will advance to the GHD to perform 40 GHD sit-ups and then to the barbell to perform 7 deadlifts. They will then advance the barbell to the next section before returning to the treadmill to begin the next round. \u00a0Upon completing the last deadlift in the third round, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat.
Scoring
\nThe athlete’s score is the total time it takes them to complete the event.
Movement Standards
\nRun
\nThe run will take place on a TrueForm treadmill. The athlete must remain on the treadmill until the display reads 0.4. Athletes may not run with their hands on the rails. The treadmill will be reset before each round begins.
GHD Sit-up
\nThe GHD may be adjusted by the athlete prior to the start of the event (and may be adjusted during the event as needed). Each rep begins with the athlete touching both hands to the ground behind them. Women will touch to a 6-inch riser.
At the top, both hands must be outside the legs when they touch the foot pad. Athletes must set up with their hips on top of the pad or on the backside of the pad. The hips must stay stationary during the movement. Setting up with the hips on the front side of the pad, pulling the hips toward the feet during the movement or any other attempt to shorten the range of motion are not allowed.
\nDeadlift
\nThis is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting on the ground, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. \u00a0The arms must be straight throughout. No bouncing.\u00a0
Minimum Work Requirement
\n1 rep of the deadlift (45 reps).
\nFor time:
\n1,000-m bike
\n100-ft. handstand walk
\n10 overhead squats
\n500-m row
\n50 burpee box jump overs
\n5 overhead squats
M \u00a0225 lb. \u00a0\u00a0\u00a0F \u00a0155 lb.
\nTime cap – 16:00
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the Assault Air Bike and ride until the monitor reads 1.0 km. They will then move to the end of their lane and handstand walk back towards the rig 100 feet. Next they will move the first barbell into their lane to perform 10 overhead squats, and then will advance to the rower for a 500-m row. Once the row has been completed, the athlete will move the first box into their lane to complete 40 burpee box jump overs, advancing the box every 5 reps. After completing 40 reps, they will move the larger box into their lane to complete their final 10 reps, still advancing every 5. With the last burpee box jump over complete, the athlete will advance to the second barbell, move it into their lane and perform 5 overhead squats. Upon completing the last overhead squat, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat.
Scoring
\nThe athlete’s score is the total time it takes them to complete the event.
Movement Standards
\nBike
\nThe monitor will be set to zero, and the athlete must reach 1.0 km before moving off the equipment. The athlete can adjust the seat at any time but may not touch the monitor.
Handstand Walk
\nThe athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be marked at 10-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the 10-foot increment line to earn credit for that distance. Each 10-foot section will count as 1 rep.
Overhead Squat
\nAt the bottom, the hip crease must be below the top of the knees. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
At the top the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.
\nRow
\nThe monitor will be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time but may not touch the monitor. The athlete may not attempt to get out of the rower until the display has reached 500 meters.
Burpee Box Jump Over
\nEach rep begins with a burpee performed perpendicular to and facing the box. At the bottom of the burpee, the chest (pectorals) and thighs must touch the ground. The athlete must then jump over the designated box, using a two-foot takeoff, and must jump over the box without touching it. The feet must go over the box, not around it.
Each rep is counted when the athlete lands on the opposite side of the box. A run-up to clear the box is permitted as long as a two-foot takeoff is used and the athlete stays in their lane. If the jump is a no rep, the athlete may repeat just the jump portion of the rep from where they landed. The next rep will begin on the opposite side facing the box. \u00a0
\nThe box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box and the last 10 reps over \u00a0a 24-inch box. For the women, the first 40 reps will be done over a 6-inch box and the last 10 reps over an 18-inch box.
\nMinimum Work Requirement
\n1 overhead squat (21 reps).
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\n21 thrusters
\n3 legless rope climbs
\n15 thrusters
\n2 legless rope climbs
\n9 thrusters
\n1 legless rope climb
M \u00a095 lb. \u00a0\u00a0F \u00a065 lb.
\nTime cap: 6:00
\nNotes
\nThis event begins with the athlete on the starting mat. At the sound of the beep, they will move forward to the first barbell and perform 21 thrusters. Once all 21 thrusters are complete, the athlete will move to the rope for 3 legless rope climbs. Following the completion of the third legless rope climb, the athlete will advance the barbell and perform 15 thrusters and then will return to the rope for 2 legless rope climbs before advancing the bar one more time and completing 9 thrusters. With the final set of thrusters complete, the athlete returns one last time to the rope for 1 legless rope climb and then moves down the lane, over the bar to the finish mat. Time stops when the athlete reaches the finish mat.
Scoring
\nThe athlete’s score is the total time it takes them to complete the event.
Movement Standards
\nThruster
\nThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees in the bottom position. A full squat clean into the thruster is permitted if the bar is taken from the ground.
At the top of the rep, the barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The athlete may not drop the bar behind them.
\nLegless Rope Climb
\nThe athlete ascends the rope to touch any part of the placard (blue) on the crossbeam at the top. The legs may not be used to assist in the ascent. Jumping up to begin each ascent is permitted. On the descent the athlete may not drop from the rope until both hands grip below the designated 9-foot mark. \u00a0
The athlete may use their legs on the descent, but must touch the placard at the top and return both hands to the rope before engaging their legs or the ascent will not count.
\nMinimum Work Requirement
\n1 round (24 reps).
\n\u00a0
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\n60 strict handstand push-ups
\n20 synchronized bar muscle-ups
\n30/20-cal. row (each)
\n30/20-cal. bike (each)
\n60 power cleans, 135/95 lb.
Athlete Order: FF, MM, MF
\nTime cap: 20 minutes
\nNotes
\nThis event begins with all six teammates on the starting mat. At the sound of the beep, the female/female pair will move to the handstand push-up wall. Only one athlete will work at a time, alternating after 15 reps (F1), 15 reps (F2), 10 reps (F1), 10 reps (F2), 5 reps (F1) and 5 reps (F2). Once 60 handstand push-ups have been completed, the pair will advance to the pull-up bar and the next pair will enter and begin in the same fashion. Throughout the event, the trailing pairs will not be able to advance until all reps are completed at their current station and the pair ahead of them has moved on to their next station. \u00a0\u00a0
Upon completing 20 synchronized bar muscle-ups, the first pair will advance to the rower and bike and will complete 20 calories on the bike and 20 calories on the rower (30 calories for the men). They will then switch equipment and once again get 20/30 calories each before advancing to the first barbell station.
\nAt the barbell, the first pair (female/female) must complete 60 power cleans, sharing the reps however they want, and advancing the bar after every 15 reps. The non-working partner must stay behind the barbell and in their lane. When they finish all 60 power cleans, the pair will move to the finish mat. When the second pair (male/male) advances to the power clean station, they will use the second barbell, which will be loaded to the men\u2019s weight, and will compete all 60 reps in the same fashion. When the final pair (male/female) reaches the power clean station, they will first need to roll the men\u2019s barbell forward so that their station has both a men\u2019s and a women\u2019s barbell. In the same 5-foot section and facing each other, the final pair will complete 60 power cleans, sharing the work however they choose and advancing their bars every 15 reps. Only one athlete may work at a time.
\nTime stops when the last pair reaches the finish mat. \u00a0
\nScoring
\nThe team’s score is its total time.
Movement Standards
\nStrict Handstand Push-up
\nThis movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hips open with the body in line with the arms. The hands must be placed within the clearly marked area. The marked area will be a 36-by-24-inch box, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the athlete\u2019s head must touch the mat. At the top of each rep, the athlete must return to a fully locked out position with the heels on the wall and feet within the width of the marked area. Kipping is not allowed. The athlete\u2019s hips may not touch the wall, and their legs must remain straight. Athletes may not wear any material over the heels of their shoes.
Synchronized Bar Muscle-Ups
\nEach athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
At the top, the elbows must be fully locked out while the athletes support themselves above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Both athletes must hold the top position at the same time for the rep to count. Athletes may help each other to the pull-up bar.
\nRow/Assault Bike
\nFemale athletes will complete 20 calories while male athletes will complete 30 calories on each piece of equipment. The electronic monitor will be set to zero, and each athlete must reach the designated reps before getting off the equipment. Athletes may adjust damper, foot settings and seat height at any time but may not touch the electronics. The monitor must be reset to zero between athletes.
Power Clean
\nEach repetition starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Athletes must remain in their lane with the working athlete in front of their partner. Athletes may divide the work in any manner but must move forward after every 15 reps.
Minimum Work Requirement
\nThere is no minimum work requirement for Team Event 1.
For time, male team members will complete:
\n5-5-5 snatches, 185 lb.
\n4-4-4 snatches, 205 lb.
\n3-3-3 snatches, 225 lb.
\n2-2-2 snatches, 245 lb.
\n1-1-1 snatches, 265 lb.
Notes
\nThis events begins with three athletes on a starting mat. At the sound of the beep, the athletes will move forward to the first barbell, and each athlete will perform 5 snatches. The athletes may lift in any order but must complete all of their reps before the next lifter may start. Once an athlete has completed their reps, they move down the lane to the next lifting station to wait for their teammates to join them. Once the last athlete has completed 5 repetitions at the first weight, they will advance the bar to the next station, add weight, and begin their sets of 4 snatches in the same fashion. They then move forward to the 3-rep station, then the 2-rep station, and finally the 1-rep station before moving to the finish mat.
If at any time an athlete chooses to stop lifting, they will get credit for the lifts completed up to that point and then must return to the start mat and remain there until the event ends. Any remaining athletes may continue to advance.
\nNote: Teams will use 1 barbell for the first 3 stations, adding weight each time they move it forward, and will then move to a second preloaded barbell that they will use for stations 4 and 5.
\nScoring
\nThe trio\u2019s score is the total number of pounds lifted (load of the bar multiplied by the number of reps completed) within the 10-minute cap. If all members complete all the reps at every bar they will be given a time to be used in a tiebreak.
Movement Standards
\nSnatch
\nThe barbell begins on the ground and must be lifted overhead in one smooth motion. This is a squat snatch, so the athlete must receive the bar with the hip crease below the knee in the bottom position. A power snatch to overhead squat is not allowed (but as long as the athlete remains in motion on the descent the rep will be counted). At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Touch-and-go is permitted. No bouncing. The feet are the only body part that may contact the ground during the lift.
Athletes must remain in their lane. If any part of the athlete\u2019s foot touches outside the lane, the rep will not count. Once the athlete has completed the last rep at a station they must drop the barbell in front of them. If the athlete drops the bar behind them, that rep will not count.
\nMinimum Work Requirement
\nThere is no minimum work requirement for this event.
\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":9358,"event_name":null,"id":"wp178578","label":"Event 2","media":{"hero":null,"movements":[{"alt":null,"title":"Bottom of the snatch.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074740/TE2-SnatchBottom-skdn7sheb.jpg"},{"alt":null,"title":"Top of the snatch.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074741/TE2-SnatchTop-skdn7sheb.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074738/1605_CFGR_Team_EVT2-3_Thumb_Dirty.jpg"},"youtube_video_id":"McXffohzOZo"},"meta":{"description":"For time, male team members will complete: 5-5-5 snatches, 185 lb. 4-4-4 snatches, 205 lb. 3-3-3 snatches, 225 lb. 2-2-2 snatches, 245 lb. 1-1-1 snatches, 265 lb. Notes This events begins with three\u2026","title":"Event 2"},"ordinal":2,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074739/gtbk_higherdpi-185_2.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074739/gtbk_higherdpi-185_2.png","url":"https://www.gatorz.com/"},"variants":[],"weekday":null,"year":2016},{"competitions_workout_ids":[1286],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"For time, female team members will complete:
\n5-5-5 snatches, 135 lb.
\n4-4-4 snatches, 145 lb.
\n3-3-3 snatches, 155 lb.
\n2-2-2 snatches, 165 lb.
\n1-1-1 snatches, 175 lb.
Notes
\nIn this event the female athletes will perform the same ladder that the males performed in Event 2, but with different loads. This event will take place after all heats of the men have performed Event 2, so the three female athletes will take the floor at a later time than the three male athletes from their team.
Scoring
\nThe trio\u2019s score is the total number of pounds lifted (load of the bar multiplied by the number of reps completed) within the 10-minute cap. If all members complete all the reps at every bar they will be given a time to be used in a tiebreak.
\u00a0
\nFor time, female team members will complete:
\n1,800-m run
\n60 overhead squats w/ pull-up hang, 105 lb.
\n100 GHD sit-ups w/ deadlift hold, 315 lb.
Time cap: 20 minutes
\nThis event begins with all six teammates on the starting mat. At the sound of the beep, the first female athlete will move forward to the treadmill and begin running. At the 1-minute mark, and at the command of \u201cRotate,\u201d she will step off the treadmill and tag the next female athlete to take over the run. At the 2-minute mark, another transition will take place and the third female athlete will step on the treadmill. The three female athletes will continue to rotate in this manner every minute, keeping the same order, until the treadmill monitor reads 1.8 km. Having completed the run, they will advance to the barbell.
\nAt the barbell, the athletes must complete a total of 60 overhead squats, broken up however they choose. While one athlete is performing overhead squats, the non-working members must hang from the pull-up bar. They must move the bar forward after every 20 reps. Once they have completed 60 overhead squats, the trio will move to the GHD and perform a total of 100 GHD sit-ups, divided up any way they choose. While one athlete performs GHD sit-ups, the other athletes perform a deadlift hold. The bar must be put down and advanced after every 25 reps. Once the athletes have performed 100 reps of GHD sit-ups, they will advance to the finish mat to record their time for this event.
\nThe trio\u2019s score is its total time.
\nRun
\nThe athletes must rotate each minute and must keep the same rotation order. They will continue to take turns running on the treadmill until the display reads 1.8 km. They may not run with their hands on the rails.
Overhead Squat
\nThe hip crease must pass below the top of the knee at the bottom. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. A full squat snatch is permitted on any rep taken from the ground if standard depth is achieved.
The remaining athletes must be in the pull-up hang before the overhead squat reps start, and overhead squat reps will only count while both teammates are hanging from the bar. If an athlete drops from the pull-up bar, the overhead squats must stop. Any grip is permitted but no other contact with the pull-up bar or rig is allowed.
\nGHD Sit-up
\nEach rep begins with the athlete touching both hands to the ground behind them. Women will touch to a 6-inch riser. At the top, both hands must be outside the legs when they touch the foot pad. Athletes must set up with their hips on top of the pad or on the backside of the pad. The hips must stay stationary during the movement. Setting up with the hips on the front side of the pad, pulling the hips toward the feet during the movement or any other attempt to shorten the range of motion is not allowed.
GHD sit-up reps will only count while the barbell is being held by the two athletes at the top of a deadlift. If the barbell is dropped, the GHD sit-ups must stop.
\nTwo athletes must hold the barbell locked out at the top of the deadlift with hips and knees at full extension and the shoulders behind the bar while the other athlete performs GHD sit-ups. Supporting the barbell on the legs or in the crook of the hip is not allowed. Any grip is permitted, but athletes may not cross arms.
\n1 overhead squat by each member.
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":9360,"event_name":null,"id":"wp178580","label":"Event 4","media":{"hero":null,"movements":[{"alt":null,"title":"The run will be on a TrueForm treadmill.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074748/TE4TrueForm-iehndq87Dfnw.jpg"},{"alt":null,"title":"Bottom of the overhead squat.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074750/TE4-OHSBottom-sjdnjwh32.jpg"},{"alt":null,"title":"Top of the overhead squat.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074751/TE4-OHSTop-sjdnjwh32.jpg"},{"alt":null,"title":"Bottom of the GHD sit-up.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074752/TE4-GHDBottom-87ehsby.jpg"},{"alt":null,"title":"Top of the GHD sit-up.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074754/TE4-GHDTop-87ehsby.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074746/1605_CFGR_Team_EVT4-5_Thumb_Dirty.jpg"},"youtube_video_id":"NR5gCfdMwyA"},"meta":{"description":"For time, female team members will complete: 1,800-m run 60 overhead squats w/ pull-up hang, 105 lb. 100 GHD sit-ups w/ deadlift hold, 315 lb. Time cap: 20 minutes This event begins with all six\u2026","title":"Event 4"},"ordinal":4,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074747/romwod185_2.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074747/romwod185_2.png","url":"https://romwod.com/"},"variants":[],"weekday":null,"year":2016},{"competitions_workout_ids":[1288],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"For time, male team members will complete:
\n1,800-m run
\n60 overhead squats with pull-up hang, 155 lb.
\n100 GHD sit-ups with deadlift hold, 405 lb.
Time cap: 12 minutes
\nNotes
\nIn this event the male athletes will perform the same chipper that the female athletes performed in Event 4, but with different loads. They will begin 8 minutes after the females begin Event 4, but may only enter the first station once the female trio has completed the run and has moved on to the overhead squats. Similarly, once the men have completed the run, they may only move to the barbell if the women have moved on to the GHD, and may only move to the GHD once the women have moved to the finish mat.
\nScoring
\nThe trio\u2019s score is the time at which they complete the event.
For time:
MF Pair 1
\n45 reps of:
\nPartner deadlifts
\nSynchronized burpees
MF Pair 2
\n27-18 reps of:
\nPartner deadlifts
\nSynchronized burpees
MF Pair 3
\n21-15-9 reps of:
\nPartner deadlifts
\nSynchronized burpees
Deadlift: 420 lb., loaded unevenly
\nTime cap: 20 minutes
\nNotes
\nThis event begins with all six teammates on the starting mat. At the sound of the beep, the first male/female pair will move to the barbell for 45 partner deadlifts, advancing every 15 reps. They will then perform 45 synchronized burpees over the bar, advancing the barbell every 15 reps, before moving to the finish mat. When the leading pair reaches the finish mat, the next pair will enter, advance the barbell to their first station and begin working. The second pair will also perform 45 total reps of each, but it will be broken into sets of 27 of each followed by 18 of each. The reps for the third pair will be broken into sets of 21 of each, 15 of each and 9 of each. Time stops when the last pair reaches the finish mat.
Scoring
\nThe team’s score is its total time.
Movement Standards
\nPartner Deadlift
\nThe barbell will be loaded unevenly, with 35 more pounds on one side than the other. The barbell begins on the ground with both athletes standing side by side. This is a conventional deadlift with the hands outside the knees. The barbell is lifted until both athletes\u2019 hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing. Crossing an arm over your partner\u2019s is not allowed.
Synchronized Bar-Facing Burpees
\nEach burpee must be performed perpendicular to and facing the barbell. The athletes\u2019 heads cannot be over the barbell. The pair must hold the bottom position together with their chests and thighs touching the ground. They must then jump over the barbell from both feet and land on two feet. One-footed jumping, landing or stepping over is not permitted.
Minimum Work Requirement
\nThe third pair must complete the round of 21 deadlifts and 21 bar-facing burpees.
\n\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":9362,"event_name":null,"id":"wp178582","label":"Event 6","media":{"hero":null,"movements":[{"alt":null,"title":"Bottom of the deadlift.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074801/TE6-DLbottom-sjdnu7qtwn_0.jpg"},{"alt":null,"title":"Top of the deadlift.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074802/TE6-DLTop-sjdnu7qtwn_0.jpg"},{"alt":null,"title":"Start of the synchronized burpee.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074803/TE6-Burpee1-sjdnu7qtwn_0.jpg"},{"alt":null,"title":"Jump over the barbell.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074805/TE6-Burpee2-sjdnu7qtwn_0.jpg"},{"alt":null,"title":"Start of the next synchronized burpee.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074806/TE6-Burpee3-sjdnu7qtwn_0.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074758/1605_CFGR_Team_EVT6_Thumb_Dirty.jpg"},"youtube_video_id":"chg4ddxheAc"},"meta":{"description":"For time: MF Pair 1 45 reps of: Partner deadlifts Synchronized burpees MF Pair 2 27-18 reps of: Partner deadlifts Synchronized burpees MF Pair 3 21-15-9 reps of: Partner deadlifts Synchronized\u2026","title":"Event 6"},"ordinal":6,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074759/romwod185_5.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074759/romwod185_5.png","url":"https://romwod.com/"},"variants":[],"weekday":null,"year":2016},{"competitions_workout_ids":[1290],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"For time, the MMF trio completes:
\n100 power snatches, 115/80 lb.
\n50 synchronized toes-to-bars
\n50-ft. handstand walk (each)
\n50-ft. handstand walk (each)
Time cap: 15 minutes
\nNotes
\nThis event begins with all six teammates on the starting mat. At the sound of the beep, the first trio will step forward to the two barbells to complete 100 power snatches. Only one athlete can be moving at a time. Athletes on different bars will face each other. Athletes must tag before they switch. \u00a0
After completing the 100 power snatches, the trio moves to the pull-up bar to perform 50 synchronized toes-to-bars. Only two athletes work at the same time while the third rests. The three athletes can rotate as needed to complete the reps. \u00a0
\nFrom the pull-up bar, the athletes move to the handstand walk. One at a time, each of the athletes will complete a 50-foot handstand walk. Once all athletes have reconvened at the 50-foot mark, they will, one at a time, complete another 50-foot handstand walk. At the end of the second 50-foot segment, each athlete will come down and advance to the finish mat. The event is complete when all three athletes reach the finish mat.
\nScoring
\nThe trio’s score is the total time it takes them to complete the event.
Movement Standards
\nPower Snatch
\nThe power snatch begins on the ground, and the barbell is brought overhead in one smooth motion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. Touch-and-go is permitted. No bouncing. Split snatches and muscle snatches are permitted as long as they meet the movement requirements.
Synchronized Toes-to-Bars
\nIn the synchronized toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar at the same time. At the start of each rep, the arms must be fully extended and the feet must be off the ground and brought back behind the bar and behind the body. At the top, both pairs of feet must come into contact with the bar inside the hands and at the same time.
Handstand Walk
\nThe athlete must start with their feet behind the start line. Each 10-foot interval of the floor the athlete passes with both hands clearly over the line will count as 1 rep. Finishing on the line of a section does not count as completing that section. If an athlete comes down before finishing 50 feet, they will return to the last successfully completed 10-foot mark. Athletes must stay within their lane. If the palm of the hand touches the lane marker, the athlete will be brought down and moved back to the last successfully completed 10-foot mark. Athletes may go in any order on each 50-foot section, but the athlete wearing the chip must be the last athlete to go on the second 50-foot handstand walk.
Minimum Work Requirement
\nEach member of the team must complete one snatch and one toes-to-bar.
\nFor time, MFF trio completes:
\n100 power snatches, 115/80 lb.
\n50 synchronized toes-to-bars
\n50-ft. handstand walk (each)
\n50-ft. handstand walk (each)
Time cap: 10 minutes (clock runs from 5:00-15:00)
\nNotes
\nIn this event the MFF trio will perform the same chipper that the MMF trio performed in Event 7. They will begin 5 minutes after the first trio begins Event 7, but may only enter the first station once the first trio has completed the snatches and has moved on to the toes-to-bars. If the second trio cannot start at the 5-minute mark because the first trio is still finishing power snatches, they will have to wait. Throughout the event, the trailing trio will not be able to advance until all reps are completed at their current station and the trio ahead of them has moved on to their next station.
Scoring
\nThe trio\u2019s score is the time at which they complete the event.
F-F-F-M-M-M relay for time of:
\nFemale 1
\n21-15-9 thrusters
\n4-3-2 rope climbs
\nFemale 2
\n21-15-9 thrusters
\n3-2-1 rope climbs
\nFemale 3
\n21-15-9 thrusters
\n3-2-1 legless rope climbs
\nMale 1
\n21-15-9 thrusters
\n4-3-2 rope climbs
\nMale 2
\n21-15-9 thrusters
\n3-2-1 rope climbs
\nMale 3
\n21-15-9 thrusters
\n3-2-1 legless rope climbs
Thruster: 95/65 lb.
\nTime cap: 25 minutes
\nNotes
\nThis event begins with all six athletes on the starting mat. At the sound of the beep, the first female athlete will move forward to the first barbell in the lane and perform 21 thrusters, 4 rope climbs, 15 thrusters, 3 rope climbs, 9 thrusters and 2 rope climbs, advancing the barbell forward each round. After their last rope climb they will move to the finish mat, at which point the next athlete may enter the field of play and perform their leg of the relay in the same fashion. Each leg of the relay requires 21-15-9 reps of the thruster, but each leg will have a different requirement for the rope climb. The three women will go first, one at a time, then the three men. Time stops when all six athletes have reached the finish mat.
Scoring
\nThe team’s score is the total time it takes them to complete the event.
Movement Standards
\nThruster
\nThis is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
\nRope Climb
\nIn the rope climb, the athlete ascends the rope to touch the cross beam 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 9-foot mark.
Legless Rope Climb
\nAthletes performing the legless rope climbs may not use their legs on the ascent. They may use their legs on the descent, but must touch the placard at the top and return both hands to the rope before engaging their legs or the ascent will not count.
Minimum Work Requirement
\nAll female athletes must complete 1 rope climb.
\n\u00a0
\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":null,"start":null},"division_group":"teams","division_groups":["teams"],"drupal_id":9365,"event_name":null,"id":"wp178585","label":"Event 9","media":{"hero":null,"movements":[{"alt":null,"title":"Bottom of the thruster.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074821/TE9-thrusterBottom-uhd23.jpg"},{"alt":null,"title":"Top of the thruster.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074823/TE9-thrusterTop-uhd23.jpg"},{"alt":null,"title":"The rope climb.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074824/TE9-RopeClimb-uhd23.jpg"},{"alt":null,"title":"The legless rope climb.","url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074825/TE9-Legless-uhd23.jpg"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074819/1605_CFGR_Team_EVT9_Thumb_Dirty.jpg"},"youtube_video_id":"pTxw1YxDexw"},"meta":{"description":"F-F-F-M-M-M relay for time of: Female 1 21-15-9 thrusters 4-3-2 rope climbs Female 2 21-15-9 thrusters 3-2-1 rope climbs Female 3 21-15-9 thrusters 3-2-1 legless rope climbs Male 1 21-15-9 thrusters\u2026","title":"Event 9"},"ordinal":9,"pdf_link":null,"phase":{"name":"Regionals","slug":"regionals"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074820/COMPEX_BLACK_185_3.jpeg","logo_url":"https://www.crossfit.com/wp-content/uploads/2016/05/16074820/COMPEX_BLACK_185_3.jpeg","url":"https://www.compexusa.com/"},"variants":[],"weekday":null,"year":2016}]}![.](\"http://d2ufjv2mjmrw7m.cloudfront.net/sites/default/files/pullup_chinover.jpg\"){kind=link}