Workout Description
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)
Time cap: 8 minutes
Why This Workout Is Very Hard
For the average CrossFit athlete, Regionals 13.5 is Very Hard because Deadlift at up to 315 lb and Box Jump meet a roughly 8:00 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. Only experienced athletes are likely to preserve every Rx standard.
Benchmark Times for Regionals 13.5
- Elite: <5:24
- Advanced: 6:43-8:00
- Intermediate: 0:2.6-0:2.2
- Beginner: >0:0.7
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): External loading and force demands score 0.7 for strength. The prescription reaches about 315 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Speed (7/10): The 8:00 scoring window and 2 movements score 0.7 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
- Stamina (4/10): The repeated work around Deadlift at up to 315 lb and Box Jump scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Power (4/10): Box Jump drive a 0.4 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Endurance (2/10): Regionals 13.5 scores 0.2 for endurance because its 8:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Scaling Options
Reduce Deadlift to a load that permits crisp small sets without failed reps.
Scaling Explanation
Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 8:00 cap. Preserve the primary challenge of Deadlift at up to 315 lb and Box Jump, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Regionals 13.5 is intended as a short, high-output test centered on Deadlift at up to 315 lb and Box Jump. 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 Deadlift at up to 315 lb and Box Jump before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
Many average athletes will meet the 8:00 cap, so lower levels grade rounds completed and every finisher ranks above a capped score. L5 is anchored around 2 rounds; the fastest finisher target is 4:45, with Deadlift at up to 315 lb and Box Jump as the primary limiters.
Modality Profile
Counting each unique movement once, G includes Box Jump; W includes Deadlift. That produces G 50%, M 0%, and W 50%.
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