What is a good time for Regionals 11.3?

Good times for Regionals 11.3 depend on your fitness level: Elite athletes finish under 22:00, advanced athletes target 22:00-18:00, intermediate athletes aim for 18:00-14:00, and beginners should focus on proper form over 14:00.

What is considered a good Regionals 11.3 time?

A good Regionals 11.3 time for most CrossFit athletes is between 18:00-14:00 (intermediate level). Elite times are under 22:00, 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 14:00 with good form, while advanced athletes can target 22:00-18:00. 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.

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 Hard

Moderate-heavy deadlifts at meaningful volume (75 total reps) paired with 75 box jumps creates a dense, mid-length effort. The load challenges posterior chain stamina and grip while bounding demands power and coordination. Expect 10–16 minutes for most, with elites under 8. Movement complexity is basic, but the combined volume and pacing make this hard.

Benchmark Times for Regionals 11.3

Elite: <7:00
Advanced: 8:30-10:00
Intermediate: 12:00-14:00
Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): High total reps across two movements tax posterior chain and calf/hip stamina. Success depends on sustaining submaximal sets and consistent rhythm through the 21 and 15 rounds.
Power (7/10): Explosive hip extension on box jumps and aggressive but controlled barbell cycling reward powerful athletes who can maintain pop without redlining or landing poorly.
Speed (7/10): Fast cycling and quick transitions matter. Athletes who can hold a brisk, repeatable cadence on jumps and tap-and-go deadlifts will separate, particularly in mid-ladder sets.
Strength (5/10): Load isn’t maximal, but 205/145 lb for 75 reps demands solid base strength and midline integrity, especially under fatigue and with short rest between sets.
Endurance (5/10): Mostly anaerobic with a strong aerobic contribution as the sets grow. Heart rate stays high, but efforts are broken into short bursts with quick transitions and controlled rest.
Flexibility (2/10): Basic ranges: hip hinge to plates, full hip extension on jumps. Mobility needs are modest—focus on neutral spine and proper setup rather than deep or complex positions.

Scaling Options

Scale to: Deadlift 155/105 lb & 24/20 in • Deadlift 135/95 lb & 20/16 in • Deadlift 115/75 lb with step-ups (24/20 in)

Scaling Explanation

Adjusting load and box height maintains the hinge-to-jump stimulus and pacing while keeping reps and movement quality consistent for safe, sustainable intensity.

Intended Stimulus

Fast, gritty couplet with controlled aggression. The early sets should feel quick and snappy, then settle into a steady grind through 21 and 15 without long breaks. You should breathe hard but stay in control, protecting your back while keeping jump rhythm. Finish with a push, not a blow-up.

Coach Insight

Open hot but not reckless—small, quick deadlift sets and smooth, rebound-conscious jumps. The 21 and 15 are where pacing wins. One tip: Pick your deadlift break points before starting and stick to them; avoid staring at the bar. Common mistakes: Bounding when fatigued, soft landings, and overreaching big deadlift sets that spike heart rate and ruin cadence.

Benchmark Notes

Times are tiered from beginner to elite. If you’re new or the barbell is heavy, expect 16–22+ minutes. Intermediate athletes aim for 12–16 minutes. Advanced target 9–12, and elite sub-8. Use these to choose smart sets and decide if you should scale load/height.

Modality Profile

Two-movement couplet split evenly between bodyweight (box jumps) and weightlifting (deadlifts). There’s no monostructural element. Time is shared fairly evenly, though many athletes will spend slightly more time on deadlifts during the larger sets.

Similar Workouts to Regionals 11.3

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

Speed Round (91% similar) - AMRAP in 9 minutes 3 Power Cleans (135/95 lb) 3 Front Squats (135/95 lb) 3 Push Jerks (135/95 lb) 9 ...
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Betty (90% similar) - 5 Rounds For Time 12 Push Presses (135/95 lb) 20 Box Jumps (24/20 in)...
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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	5/10	Mostly anaerobic with a strong aerobic contribution as the sets grow. Heart rate stays high, but efforts are broken into short bursts with quick transitions and controlled rest.
Stamina	7/10	High total reps across two movements tax posterior chain and calf/hip stamina. Success depends on sustaining submaximal sets and consistent rhythm through the 21 and 15 rounds.
Strength	5/10	Load isn’t maximal, but 205/145 lb for 75 reps demands solid base strength and midline integrity, especially under fatigue and with short rest between sets.
Flexibility	2/10	Basic ranges: hip hinge to plates, full hip extension on jumps. Mobility needs are modest—focus on neutral spine and proper setup rather than deep or complex positions.
Power	7/10	Explosive hip extension on box jumps and aggressive but controlled barbell cycling reward powerful athletes who can maintain pop without redlining or landing poorly.
Speed	7/10	Fast cycling and quick transitions matter. Athletes who can hold a brisk, repeatable cadence on jumps and tap-and-go deadlifts will separate, particularly in mid-ladder sets.