Just found this picture from January free Saturday workout.
WOD: Posted on whiteboard.
From the Crossfit Games Site.
Surprise! Friday’s Individual Events for Regional competition have just been announced. The Regionals are three-day events, so this is just a sneak peek of what’s to come. No team events have been announced yet.
Individual men and women will complete three events on Friday. In the past, there have been two per day, but 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.
The morning event launches the competition with a familiar name — the classic CrossFit benchmark Jackie, which is 1,000-meter row, 50 thrusters and 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.
The afternoon session requires weightlifting and bodyweight competence in two separate scored events: a 3-rep max overhead squat in one and burpee muscle-ups in the other. Gone are the days where you could get away with hiding a weakness.
Event 2 is technically called an 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.
Then, after just 2 minutes of rest, athletes will continue onto Event 3 — 30 Burpee Muscle-ups for time. Re-introducing this movement from the 2012 Reebok CrossFit Games, 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.