Workout Description

For time: 20/20 calorie Row 30 Burpees 40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb) 50 Toes-to-Bars 100 ft Overhead Walking Lunge (45/25 lb plate) 150 ft Sprint

Why This Workout Is Very Hard

A long chipper with high total volume and mid-weight DB G2OH demands, plus 50 toes-to-bar and an overhead lunge that punishes shoulder endurance and stability. Grip gets hammered from G2OH into TTB, while breathing stays elevated from start to finish. Expect 12–18 minutes for most RX athletes if paced well.

Benchmark Times for Regionals 11.6

  • Elite: <12:00
  • Advanced: 13:00-14:00
  • Intermediate: 15:00-16:00
  • Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): High-rep sets on DB G2OH, TTB, and OH lunge tax shoulder, midline, and hip endurance. Success hinges on maintaining output under fatigue.
  • Endurance (6/10): Sustained aerobic demand across 12–18 minutes with minimal rest. Row, burpees, and the finishing sprint elevate heart rate while long sets require steady breathing and control.
  • Speed (5/10): Fast transitions and moderate-speed cycling matter. Over-speeding early often backfires on TTB and lunges; controlled quickness wins.
  • Flexibility (5/10): Requires solid overhead mobility and thoracic extension for plate lunge plus hip and shoulder range for efficient TTB. Limited mobility slows cycle time.
  • Power (4/10): Some explosiveness helps cycle DB G2OH and finish the sprint strong, but most of the work is steady rather than highly explosive.
  • Strength (3/10): Loads are moderate rather than maximal. Strength matters for stable overhead positions and efficient G2OH, but absolute max strength isn’t the limiter.

Scaling Options

Scale to: Lighter DBs (35/25 lb) and plate (25/15 lb) • Toes-to-bar → knees-to-elbows or hanging knee raises (50 reps) • Reduce volume: 20 cal row, 20 burpees, 30 G2OH, 35 TTB/raises, 75 ft OH lunge, 100 ft sprint

Scaling Explanation

These options preserve the chipper’s shoulder/midline endurance and grip challenge while matching time domain, allowing athletes to keep moving with quality reps and minimal failure.

Intended Stimulus

A sustained, gritty chipper. Start smooth, build through the middle, and finish hard. Shoulders and grip are the limiter, not your lungs if you pace correctly. Aim for unbroken or big sets early if highly capable; otherwise plan short, quick breaks to keep moving and avoid blow-ups on toes-to-bar and the overhead lunge.

Coach Insight

Pace the row and burpees to arrive composed for DB G2OH. Break the 40 reps early (e.g., 10-8-8-7-7) to protect grip and shoulders. One tip: Keep your hands and midline fresh for the 50 TTB—small, fast sets with minimal rest beat big sets that fail. Common mistakes: Sprinting the burpees, neglecting chalk/setup, and rushing into the lunge with shaky overhead position.

Benchmark Notes

Levels span from time-capping at 20:00 (L1) to elite near 12:00 (L9). If you’re around 16:00 you’re right at L5—solid pacing with smart breaks on DB G2OH and TTB. Faster athletes minimize transitions and keep sets big without redlining.

Modality Profile

Weightlifting dominates time with 40 DB ground-to-overheads and the 100-ft overhead lunge. Gymnastics volume (burpees and 50 toes-to-bar) is substantial. Monostructural work (row and short sprint) bookends the chipper and elevates heart rate without consuming most of the clock.

Similar Workouts to Regionals 11.6

If you enjoy Regionals 11.6, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 11.6 share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/10Sustained aerobic demand across 12–18 minutes with minimal rest. Row, burpees, and the finishing sprint elevate heart rate while long sets require steady breathing and control.
Stamina8/10High-rep sets on DB G2OH, TTB, and OH lunge tax shoulder, midline, and hip endurance. Success hinges on maintaining output under fatigue.
Strength3/10Loads are moderate rather than maximal. Strength matters for stable overhead positions and efficient G2OH, but absolute max strength isn’t the limiter.
Flexibility5/10Requires solid overhead mobility and thoracic extension for plate lunge plus hip and shoulder range for efficient TTB. Limited mobility slows cycle time.
Power4/10Some explosiveness helps cycle DB G2OH and finish the sprint strong, but most of the work is steady rather than highly explosive.
Speed5/10Fast transitions and moderate-speed cycling matter. Over-speeding early often backfires on TTB and lunges; controlled quickness wins.

Regionals 11.6

ChipperFor TimeGrip Taxing

For time: 20/20 calorie Row 30 Burpees 40 Two-Arm Dumbbell Ground-to-Overheads (45/35 lb) 50 Toes-to-Bars 100 ft Overhead Walking Lunge (45/25 lb plate) 150 ft Sprint

Difficulty:
Very Hard
Modality:
G
M
W
Stimulus:

A sustained, gritty chipper. Start smooth, build through the middle, and finish hard. Shoulders and grip are the limiter, not your lungs if you pace correctly. Aim for unbroken or big sets early if highly capable; otherwise plan short, quick breaks to keep moving and avoid blow-ups on toes-to-bar and the overhead lunge.

Insight:

Pace the row and burpees to arrive composed for DB G2OH. Break the 40 reps early (e.g., 10-8-8-7-7) to protect grip and shoulders. One tip: Keep your hands and midline fresh for the 50 TTB—small, fast sets with minimal rest beat big sets that fail. Common mistakes: Sprinting the burpees, neglecting chalk/setup, and rushing into the lunge with shaky overhead position.

Scaling:

Scale to: Lighter DBs (35/25 lb) and plate (25/15 lb) • Toes-to-bar → knees-to-elbows or hanging knee raises (50 reps) • Reduce volume: 20 cal row, 20 burpees, 30 G2OH, 35 TTB/raises, 75 ft OH lunge, 100 ft sprint

Time Distribution:
13:30Elite
16:30Target
20:00Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10

Levels span from time-capping at 20:00 (L1) to elite near 12:00 (L9). If you’re around 16:00 you’re right at L5—solid pacing with smart breaks on DB G2OH and TTB. Faster athletes minimize transitions and keep sets big without redlining.

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