Workout Description

Why This Workout Is Very Hard

A short, heavy couplet with advanced skill. The overhead squat at 225/135 demands high-end strength and shoulder mobility, while chest-to-bar pull-ups add significant pulling volume and grip fatigue. The rep count is low, but the load and movement quality constraints make it difficult to move quickly. Expect high tension, precise mechanics, and limited rest windows.

Benchmark Times for Regionals 14.2

• Elite: <5:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): The overhead squat load is the limiter for many; bracing and leg/shoulder strength are decisive.
• Flexibility (7/10): Demands solid thoracic, shoulder, and ankle mobility to maintain a safe, upright overhead squat position under heavy load.
• Stamina (6/10): Thirty heavy squats and thirty chest-to-bars require sustained muscular output with brief rests to avoid failure.
• Speed (5/10): Transitions can be quick, but heavy bars and grip fatigue limit sprint-style cycling for most athletes.
• Power (5/10): Explosiveness from the squat ascent and aggressive pull to the bar matter, but pacing tempers pure power output.
• Endurance (3/10): Short duration with no dedicated monostructural element; breathing matters but is secondary to strength and skill under fatigue.

Movements

• Overhead Squat
• Chest-to-Bar Pull-Up

Scaling Options

Scale to: OHS 185/115 with C2B • OHS 155/105 + chin-over-bar pull-ups • OHS 115/75 + jumping C2B or banded C2B

Scaling Explanation

These options preserve the heavy squat stimulus and pulling pattern while matching your current strength and gymnastics capacity to maintain steady sets and intended intensity.

Intended Stimulus

Heavy and precise. You should feel braced and under tension on every overhead squat rep, with quick but controlled transitions to chest-to-bar pull-ups. Sets are small but deliberate—avoid misses. Breathing is steady, not frantic. The best scores come from perfect positions, minimal rest, and disciplined sets that keep you moving without redlining.

Coach Insight

Open with manageable sets: 5-3-2 or 4-3-3 on the 10s, then tighten as reps drop. Quick chalk, quick clips, no wandering. Big tip: Lock your overhead position before you squat—active shoulders, ribs down, vertical bar path. Avoid: Going unbroken too early, soft midlines, and failing OHS reps. One miss costs more than a short, planned break.

Benchmark Notes

Times range from beginner grinding through heavy singles to elite athletes cycling smooth sets. If you finish near 10 minutes, you likely managed small, consistent sets with minimal misses. Sub-6:00 requires unbroken or near-unbroken OHS, crisp pull-ups, and quick transitions with excellent mobility and stability under load.

Modality Profile

Two movements split between weightlifting and gymnastics. Most athletes spend slightly more time on the heavy overhead squats due to setup, bracing, and cautious cycling. Chest-to-bar pull-ups contribute significant grip and upper-back fatigue, but overall time bias favors the barbell work.

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If you enjoy Regionals 14.2, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 14.2 share comparable training demands, time domains, and movement patterns.