CrossFit HQ just announced the three individual workouts for Day 1 of the 2013 CrossFit Regionals.
In previous years the Friday event only contained two workouts. But as HQ said in a statement, “In classic CrossFit fashion, we’re changing it up. Athletes will still take the field just twice, but the afternoon session involves two scored events.”
So three workout are as follows:
1. Event 1: Jackie – 1,000 meter row, 50 Thruster, 30 Pull-ups
Both men and women use the empty 45-pound bar, so we’ll be able to compare athletes’ fitness, not just across regions, but also across genders.
2. Event 2: Overhead Squat Complex
Athletes have 7 minutes to progress up a ladder of predetermined loads to their max weight. There are four possible starting weights (85, 125, 155, and 175 pounds for women, and 135, 185, 225, and 255 pounds for men), and then the women will increase in 5-pound increments while the men increase in 10-pound increments. They can get the barbell overhead however they choose, but must perform 3 overhead squats before moving onto a heavier weight. Athletes are scored by their highest successful overhead squats.
There will then be 2 mintues of rest before the commencement of event 3.
3. Event 3: 30 Burpee Muscle-ups for time.
Athletes must complete a burpee before the muscle-up, for 30 reps. There is a 7-minute time cap. Also like the 2012 Games, the rings are preset at a fixed height, and not adjustable for athletes’ preferences.
HQ have also released full video demonstrations of the workouts. So check those out below.