Workout Description

Why This Workout Is Hard

For the average CrossFit athlete, Regionals 13.2 is Hard because Overhead Squat meet a roughly 7:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): The 7:00 scoring window and 1 movement score 0.7 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
• Strength (5/10): Force and control demands score 0.5 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
• Power (5/10): Overhead Squat drive a 0.5 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Flexibility (3/10): Overhead Squat create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
• Endurance (2/10): Regionals 13.2 scores 0.2 for endurance because its 7:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Stamina (2/10): The repeated work around Overhead Squat scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.

Movements

• Overhead Squat

Scaling Options

Reduce total reps or rounds to roughly 70-80% while preserving movement order.

Scaling Explanation

Because the official course is incomplete, scale by matching work time and movement demand rather than chasing a fabricated score. Preserve the primary challenge of Overhead Squat, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Regionals 13.2 is intended as a short, high-output test centered on Overhead Squat. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Overhead Squat before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

The source identifies an overhead-squat ladder but omits its loading progression, so rep thresholds cannot represent the actual strength test.

Modality Profile

Counting each unique movement once, W includes Overhead Squat. That produces G 0%, M 0%, and W 100%.

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