What is a good time for Regionals 11.3?

Good times for Regionals 11.3 depend on your fitness level: Elite athletes finish under 12:01, advanced athletes target 12:01-11:01, intermediate athletes aim for 11:01-8:31, and beginners should focus on proper form over 8:31.

What is considered a good Regionals 11.3 time?

A good Regionals 11.3 time for most CrossFit athletes is between 11:01-8:31 (intermediate level). Elite times are under 12:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 11.3?

Your Regionals 11.3 pace should match your fitness level. Beginners should aim to finish around 8:31 with good form, while advanced athletes can target 12:01-11:01. Always prioritize proper movement over speed.

How do I scale Regionals 11.3?

Regionals 11.3 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Regionals 11.3 work?

Regionals 11.3 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time: 3-9-15-21-15-9-3 reps of: Deadlifts (205/145 lb) Box Jumps (24/20 in)

Why This Workout Is Medium

A pyramid couplet combining moderate-weight deadlifts with box jumps, testing conditioning and pacing through varying rep ranges.

Benchmark Times for Regionals 11.3

Elite: <12:01
Advanced: 12:01-11:01
Intermediate: 11:01-8:31
Beginner: >8:31

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Totaling 84 deadlifts (205lb) and 84 box jumps. This will test posterior chain/grip stamina for deadlifts and leg explosive stamina for box jumps. Maintaining output through the peak reps (round of 21) is key.
Power (7/10): Deadlifts, if performed with speed, and box jumps are primary power movements. The WOD tests sustained power-endurance through a challenging rep scheme.
Speed (7/10): This WOD demands fast cycling of both movements. The ability to maintain a high pace, especially through the middle rounds, and minimize transition time is key for a good score.
Endurance (6/10): A pyramid rep scheme (3-9-15-21-15-9-3) for time of deadlifts (205/145 lb) and box jumps (24/20 in). This couplet tests strength endurance and explosive power, creating a significant metabolic challenge, especially in the middle high-rep rounds. (Note: This is the same as 'The Quick and the Dead').
Strength (6/10): Deadlifts at 205/145 lbs are a moderate-heavy load for this volume, making it a good test of strength endurance. Box jumps require relative leg strength/power.
Flexibility (3/10): Requires good hamstring/hip mobility for deadlifts. Hip flexion for box jumps.

Modality Profile

A couplet of a gymnastics movement (Toes-to-bar) and a weightlifting movement (Shoulder-to-Overhead). A classic G/W test.

Similar Workouts to Regionals 11.3

If you enjoy Regionals 11.3, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 11.3 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	A pyramid rep scheme (3-9-15-21-15-9-3) for time of deadlifts (205/145 lb) and box jumps (24/20 in). This couplet tests strength endurance and explosive power, creating a significant metabolic challenge, especially in the middle high-rep rounds. (Note: This is the same as 'The Quick and the Dead').
Stamina	7/10	Totaling 84 deadlifts (205lb) and 84 box jumps. This will test posterior chain/grip stamina for deadlifts and leg explosive stamina for box jumps. Maintaining output through the peak reps (round of 21) is key.
Strength	6/10	Deadlifts at 205/145 lbs are a moderate-heavy load for this volume, making it a good test of strength endurance. Box jumps require relative leg strength/power.
Flexibility	3/10	Requires good hamstring/hip mobility for deadlifts. Hip flexion for box jumps.
Power	7/10	Deadlifts, if performed with speed, and box jumps are primary power movements. The WOD tests sustained power-endurance through a challenging rep scheme.
Speed	7/10	This WOD demands fast cycling of both movements. The ability to maintain a high pace, especially through the middle rounds, and minimize transition time is key for a good score.