Workout Description
For Time:
10-8-6-4-2 reps of:
Overhead Squats (225/135 lb)
Chest-to-Bar Pull-Ups
Why This Workout Is Very Hard
A descending couplet pairing very heavy overhead squats with chest-to-bar pull-ups. Tests strength, stability, and pulling endurance in a sprint format.
Benchmark Times for Regionals 14.2
- Elite: <2:30
- Advanced: 3:01-4:01
- Intermediate: 5:01-6:01
- Beginner: >9:01
Training Focus
This workout develops the following fitness attributes:
- Strength (9/10): Overhead squats at 225/135 lbs are exceptionally heavy for this rep scheme. Chest-to-bar pull-ups require good relative pulling strength. This WOD is very strength-dominant.
- Stamina (8/10): Totaling 30 very heavy OHS and 30 C2B pull-ups. This will severely tax shoulder/core/leg stabilizing stamina for OHS and upper body pulling/grip stamina for C2B.
- Flexibility (8/10): Requires elite-level mobility for very heavy OHS (shoulders, thoracic spine, hips, ankles) to be performed safely and efficiently. Full range for C2B.
- Endurance (7/10): A descending couplet (10-8-6-4-2 reps) for time of very heavy overhead squats (225/135 lb) and chest-to-bar pull-ups. This is a potent test of strength, stability, and pulling endurance in a sprint format, creating significant metabolic stress.
- Power (7/10): Driving up from very heavy OHS requires significant power. Kipping C2B also utilize power. The WOD tests sustained power-endurance with heavy loads and high skill gymnastics.
- Speed (6/10): Efficient cycling of both movements is key. Managing the very heavy OHS safely and effectively, and stringing together C2B, is paramount for a fast time.
Modality Profile
A couplet of a gymnastics movement (Overhead Squats with a stability focus) and a gymnastics movement (Chest-to-bar Pull-ups). This is a G/W test.
Similar Workouts to Regionals 14.2
If you enjoy Regionals 14.2, you might also like these similar CrossFit WODs:
- Open 15.4 (89% similar) - AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125...
- Fibonacci (89% similar) - 5-8-13 Reps for Time:
Parallette Handstand Push-Ups (14/8 in deficit)
Kettlebell Deadlifts (2 x 203/...
- Open 18.4 (89% similar) - For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups
Then 21-15-9 Reps of:
Deadlift (3...
- The Standard (88% similar) - For Time
30 Clean-and-Jerks (135/95 lb)
30 Muscle-Ups
30 Snatches (135/95 lb)
Time Cap: 12 minutes...
- Open 20.3 (88% similar) - For Time
21-15-9 Reps of:
Deadlifts (225/155 lb)
Handstand Push-Ups
Then, 21-15-9 Reps of:
Deadlift...
- Amanda .45 (88% similar) - 13-11-9-7-5 Reps for Time
Muscle-Ups
Squat Snatches (135/95 lb)
Time cap: 13 minutes for males, 15 ...
- Open 23.3 (88% similar) - Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Und...
- AGOQ 19.5 (88% similar) - For Time
30 Snatches (135/95 lb)
30 Strict Handstand Push-Ups
Time Cap: 6 minutes...
These WODs similar to Regionals 14.2 share comparable training demands, time domains, and movement patterns.