Let’s Dive into the CrossFit Games Regional Events

Over the course of the next three weekends, CrossFit athletes — both teams and individuals — will take part in six events spanning three days to determine who clinches their spots to the CrossFit Games in Madison, Wisconsin. But what are those events, what do we think of them, and what do we hope to see?

The Ant illustration

The season is broken down into three stages: Open, Regionals, Games. Hundreds of thousands of people compete in the Open. It’s comprised of 5 weeks — beginning in late February and continuing through all of March — where most folks are doing that week’s released workout at their local affiliate and getting judged. Some do it for fun. Some do it as a battle between you and your frenemy. Most do it as a personal evaluation of how much (or how little) their fitness has improved from one year to the next. And then there are those who do it with the intention of making it to Stage 2.

Worldwide, there are 9 Regionals that take place over the course of three weekends. 40 men, 40 women, and 30 teams (comprised of 2 men and 2 women) compete at each Regional. From Friday morning–Sunday afternoon, qualifying spots are on the line for each man, woman, and team to secure a spot to the pinnacle of their sport, The CrossFit Games. This year, however, there were changes to the Regional format that resulted in a more balanced distribution of clinching spots based on the growth in participation worldwide.

2018 CrossFit Games Regionals

The number of spots to the Games will still be 40 men, 40 women, and 40 teams. The North American, European, and Australasian Regionals will each send their top 5 from each division. The Meridian Regional will send four and Latin America will send one from each division. The bar gets raised each year, and worldwide, the competition is only getting better.

Week 1: May 18–20, 2018

East Regional: Albany, New York, Times Union Center
Europe Regional: Berlin, Germany, Velodrom
South Regional: Salt Lake City, Utah, Salt Palace Convention Center

Week 2: May 25–27, 2018

Central Regional: Nashville, Tennessee, Music City Center
West Regional: Del Mar, California, Del Mar Arena
Latin America Regional: Rio de Janeiro, Brazil, Arena Carioca 1

Week 3: June 1–3, 2018

Atlantic Regional: West Palm Beach, Florida, Palm Beach County Convention Center
Meridian Regional: Madrid, Spain, Caja Mágica
Pacific Regional: Sydney, Australia, Qudos Bank Arena

Teams

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, the first male athlete will enter and perform 25 overhead squats. He will then move the bar forward and proceed to 150 double-unders (advancing every 75 reps), then on to the chess piece. At this point, the first female athlete will enter and perform the same exercises in the same fashion. Once she is done, the second male athlete will begin, followed by the second female athlete.

Once all four athletes have completed the overhead squats and double-unders, they will proceed to the handstand walk obstacles, one at a time, in any order. Once all four have completed the handstand walk, the team will move to the finish mat.

The team’s score is the total time it takes to complete the event. For teams that do not complete the event within the time cap, each handstand walk obstacle will count as 1 rep. A tiebreak time will be recorded when the fourth member completes her last set of double-unders and moves to the chess piece.

What do we think?

As the very first event ever in the new format of 4-person teams (they used to be comprised of six people), it will be great to only have to follow four people whether watching live at the venue or at home on your television. This workout will be quick, the new handstand walk obstacles will certainly be fun, and there will be a certain level of angst for all parties involved if one (or several) of your teammates didn’t quite bring their double-unders that day or can’t seem to make it up or down those stairs.

What do we want to see?

How many teams pull off the combination of 600 unbroken double-unders and flawless handstand walking.

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, the four athletes will split into pairs, with one pair beginning on the run and the other pair beginning on the synchro pull-ups. When both athletes in the running pair have completed the 200 meters and the athletes in the other pair have completed the 25 pull-ups, the pairs will switch and complete the opposite portion. Once complete, all four athletes will move to the Worm and complete 10 clean and jerks, advancing every 5 reps with the Worm on their shoulders.

The team will then move back to the runners and pull-up bars and begin the next round. The pairs do not need to stay the same from round to round. Rounds 2, 3 and 4 will be completed in the same fashion as the first. After the last Worm clean and jerk is complete, the team will move to the finish mat. The team’s score is the total time it takes to complete the event.

What do we think?

Synchronization and Worms are a recipe for disaster at times, and running can make or break teams as well. Also, The Dave Castro (TDC) seems to really like the 17-minute time cap.

What do we want to see?

Whether or not teams will switch up the pairs and order from round to round.

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, the first male/female pair will enter and begin riding the Assault Bike. Once the male athlete has completed 30 calories and the female athlete has completed 20 calories, the pair will move to the bar and perform 21 partner deadlifts (advancing every 7 reps). They will then move back to the bikes for 30 / 20 calories, followed by 15 partner deadlifts (advancing every 5 reps), then 30 / 20 more calories on the bike, followed by 9 partner deadlifts (advancing every 3 reps).

The second pair then will enter and perform 90 / 60 calories on the bike, followed by 45 partner deadlifts (advancing every 9 reps). Once complete, the entire team will move to the finish mat. The team’s score is the total time it takes to complete the event.

What do we think?

This is the third straight event with a 17-minute time cap. Perhaps TDC is sending a subtle (or not so subtle) message to affiliates all around the globe that our Saturday partner workouts from now on need to be 17 minutes. The guy and girl going second has a much harder task in front of them — but does that necessarily mean you put your stronger pair second?

What do we want to see?

If any teams can go sub 12 minutes. (Having not tested any workouts, the only thing to do was throw out a number and put the word sub in front of it — 12 seemed like a good number because it’s also the number for the month of December.) Going sub 13 minutes seems like it would be excellent, but going sub 12 minutes would be really, really excellent.

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, all four athletes will enter, pick up the Worm and perform 40 thrusters. They will then perform 40 burpees, jumping over the Worm, followed by 30 more thrusters, then 30 more burpees. They then will advance to the finish mat. Teams will be required to advance the Worm halfway through and at the end of each set of reps. The team’s score is the total time it takes to complete the event.

What do we think?

TDC finally broke the mold of 17-minute time caps. This is a repeat workout from last year’s Regionals except the Worm is a little bit lighter, there’s two fewer teammates, and they only get 12 minutes instead of fifteen. The new burpee standard seems awesome, confusing, neat, difficult, intriguing, overwhelming, and wonderful all at the same time.

What do we want to see?

How many teams get no-repped for forgetting there is a new burpee standard.

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, the two female athletes will move to the rope and complete 20 climbs, dividing the reps however they choose, with only one athlete climbing at a time. They will then move to the rowers and each row 40 calories. Finally, they will advance to the barbell and complete 60 snatches, sharing the work however they please and advancing every 10 reps. Once their work is complete, the women will advance forward and the two male athletes will enter and perform the same work in the same fashion. After the final snatch, the team will advance to the finish mat. The team’s score is the total time it takes to complete the event.

What do we think?

Just when you thought TDC was turning the corner, he comes right back with another 17-minute time cap. For some teams, 20 rope climbs may really start to wear on you. And it’s refreshing to see at least one workout where teams are required to compete as female/female and male/male teams.

What do we want to see?

If any athlete says, “Hey, I got this!” and proceeds to do 19 of the 20 required rope climbs.

What is the workout?

This event begins with the athletes on the starting mat. At the sound of the beep, all four athletes will enter, climb under the wall and file into the four stations: a handstand hold station, a handstand push-up station, a first resting station and a second resting station. One athlete will then begin performing repetitions of handstand push-ups. As needed, the athletes will rotate clockwise through the stations in their respective order. Team members may rotate as many times as they choose but must remain in the same order until all the handstand push-up reps are complete. Once they reach 144 reps, the athletes will pick up the Worm, lunge 72 feet in one direction, turn around, lunge 72 feet back in the opposite direction, then drop the Worm and move to the finish mat. The team’s score is the total time it takes to complete the event.

What do we think?

Communication is key on this workout. Rotating poorly will result in some serious setbacks — ones that could cost you your ticket to Madison, Wisconsin.

What do we want to see?

Just how quickly two men and two women can do 144 handstand push-ups. And which teams on the outside, looking in, will qualify for the Games because of their effort and performance during this final test of the weekend.

Individuals

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete moves forward to the rower to row 3,000 meters. The athlete then moves forward to the double-under area and completes 300 double-unders (advancing every 100 reps). The athlete then moves to the Assault AirRunner and runs 3 miles before moving to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

Bringing a 2014 CrossFit Games event to Regionals is a thing of beauty. Having a 49-minute workout at Regionals is beautiful too. Athletes needing to row 3,000 meters, complete 300 double-unders, and run 3 miles is just a phenomenal way to introduce the Regional weekend.

What do we want to see?

How many male athletes will break Rob Forte’s time of 33:03 when he won the Triple 3 in 2014. How many female athletes will break Kristin Holte’s time of 36:07 when she won the Triple 3 in 2014. Can any athletes — male or female — go sub 30 minutes.

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the deadlift bar and perform 10 deadlifts. The athlete will then move to the rack and perform 10 bench presses, then forward again for 10 squat cleans. At the end of each round (after the last clean) the athlete will advance the clean barbell forward, then return to the deadlift barbell and begin the next round. Athletes will continue in this fashion through the rounds of 9–8–7–6–5–4–3–2 and 1 rep. After the final clean, the athlete will step over the barbell and move to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

Yes, barbells! Light for some, heavy for others, and just perfect for the overwhelming majority of athletes. 165 total reps. “Linda” will be an excellent test. And hey, any CrossFit athlete who stopped doing bench press when they left Gold’s Gym and joined an affiliate is likely in for a little bit of trouble — 55 reps at those weights won’t be easy.

What do we want to see?

How the bench press plays out. Do we see a lot of no-reps, very few no-reps, and how difficult of a thing is this to judge. Additionally, do any athletes go sub 10 or 11 minutes.

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move to the rings and perform 9 muscle-ups. The athlete will then handstand walk through the obstacles to the pistol station where he or she will perform 36 single-leg squats. The athlete will then handstand walk back through the obstacles to return to the rings and begin the next round. Round 2 will be performed in the same fashion, with 9 muscle-ups and then 45 single-leg squats. In the final round, the athlete will perform 9 muscle-ups and 54 single-leg squats. After the final pistol, the athlete will advance forward to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

This is a great workout. 27 muscle-ups. Handstand walking through some obstacles. 135 pistols. Now we’re talking. If athletes can go unbroken or have minimal flaws, expect this to be fast and furious.

What do we want to see?

No injuries. When the news broke of James Hobart’s injury as he was practicing his handstand walks through obstacles, it was a major bummer. Nobody wants to see anybody get injured, especially James. Here’s to hoping this workout will be as awesome as it appears on paper.

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the first barbell and perform 10 snatches (advancing every 5 reps). The same barbell will then be used for 12 over-the-bar burpees (advancing every 6 reps). After 2 rounds are complete, the athlete will move to the second, lighter barbell and perform rounds 3 and 4 in the same fashion. Once the the final burpee is complete, the athlete will move to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

Snatches and burpees are incredible movements. And they pair so well together. Perhaps the only better tandem would be snatches and whiskey.

What do we want to see?

Just how fast these men and women will go. Will we see sub 5 minutes — is that physically possible? Couplets are great CrossFit workouts, heavier to lighter snatches will be entertaining to watch how much faster the athletes push themselves, and what kind of pace will be kept for all those burpees.

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete moves under the wall, then kicks up to complete 50 handstand push-ups. The athlete then will advance forward to the pull-up bar to complete 50 toes-to-bars, then to the Assault Bike for 50 calories. He or she will then move to the box and dumbbells to complete 50 step-overs. The athlete will then begin lunging back toward the rig, with one dumbbell held overheard and the other dumbbell held at the shoulder. Once the athlete has lunged past the 50-foot mark, he or she will turn around, alternate arms and lunge back 50 feet. After the last lunge is complete, the athlete will advance to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

Longer workouts are always needed. You also can’t have Regionals without having a chipper. After two days of tiring work, these athletes begin Sunday by staring into the face of a monster. TDC knew what he was doing on this one. It will be exhausting and it will be a grind.

What do we want to see?

Whether or not athletes go unbroken on the handstand push-ups and toes-to-bars. And just how many athletes (less than 5, more than 10, etc.) actually are capable of finishing this event.

What is the workout?

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the rope and perform 4 climbs. He or she then will move to the barbell and complete 16 thrusters, advancing the bar forward halfway through, then return to the rope for the second round. In round 2 the athlete will complete 3 climbs and 12 thrusters, then 2 climbs and 8 thrusters in the third round. After the final thruster, the athlete will step over the barbell and move to the finish mat. The athlete’s score is the total time it takes to complete the event.

What do we think?

A really fun way to close out the weekend. Rope climbs and thrusters were the finale for the 2016 Regionals and it made for several exciting finishes around the world. Plus, these movements should be a staple at every gym.

What do we want to see?

Photo finishes. Several of them please. Tickets to Madison, Wisconsin, will be punched and lost during this workout.