What is a good time for Regionals 15.1?

Good times for Regionals 15.1 depend on your fitness level: Elite athletes finish under 10:00, advanced athletes target 10:00-6:45, intermediate athletes aim for 6:45-4:30, and beginners should focus on proper form over 4:30.

What is considered a good Regionals 15.1 time?

A good Regionals 15.1 time for most CrossFit athletes is between 6:45-4:30 (intermediate level). Elite times are under 10:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 15.1?

Your Regionals 15.1 pace should match your fitness level. Beginners should aim to finish around 4:30 with good form, while advanced athletes can target 10:00-6:45. Always prioritize proper movement over speed.

How do I scale Regionals 15.1?

Regionals 15.1 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 15.1 work?

Regionals 15.1 is a full-body workout that develops multiple fitness domains.

Workout Description

For time: 75 Snatches (75/55 lb)

Why This Workout Is Medium

Light barbell and a single movement keep skills accessible, but 75 snatches create a sharp cardiorespiratory and muscular stamina challenge. Most trained athletes finish in 3–8 minutes, requiring efficient cycling and tight rest control. No advanced gymnastics or heavy loading are present, yet intensity is high and technique must hold under fatigue.

Benchmark Times for Regionals 15.1

Elite: <2:15
Advanced: 2:30-3:00
Intermediate: 3:45-4:30
Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Primary limiter is shoulder, hip, and grip stamina across 75 reps. Small, controlled sets with short rests sustain output and prevent blowup. Athletes must maintain consistent technique under fatigue to avoid no-reps.
Speed (7/10): Speed is about barbell cycling rate and minimizing rest since there are no transitions. Holding quick touch-and-go sets or immediate singles with short, planned breaks drives top scores.
Power (6/10): Crisp, explosive hip drive keeps the bar path efficient. Even with a light load, repeated powerful pulls reduce time under tension and improve cycle speed, especially for touch-and-go sets.
Endurance (4/10): Cardio demand comes from sustained barbell cycling rather than monostructural work. Heart rate spikes quickly and stays high for a short duration, rewarding efficient breathing and quick recovery between brief breaks more than steady-state endurance.
Flexibility (3/10): Requires stable overhead positions and sufficient hip and thoracic mobility for efficient lockouts. Limited mobility can force poor positions and sap efficiency, but ranges are not extreme like full squat snatches.
Strength (2/10): Load is intentionally light relative to a typical snatch 1RM. Absolute strength isn’t the bottleneck; efficient mechanics and cycle rate matter most to move the bar safely and repeatedly.

Scaling Options

Scale to: 55/35 lb barbell • 50 reps for time (75/55 lb) • 75 alternating Dumbbell Snatch (35/20 lb)

Scaling Explanation

These options preserve the fast-cycling, single-movement stimulus by adjusting load or volume to keep a 3–8 minute finish window with safe, repeatable reps.

Intended Stimulus

Fast, breathy barbell sprint. Use a weight you can hit for 10–20 unbroken reps when fresh, then manage short sets to keep moving. You should feel shoulders and posterior chain burn while heart rate surges. Minimize chalk breaks and keep cycling. If you’re staring at the bar, you’ve rested too long.

Coach Insight

Open with 12–15 reps, then settle into 8–10s or fast singles. Keep rests to 3–5 breaths and get hands back on quickly. Biggest tip: have a set plan and stick to it—drop, step back, step in, pull. Avoid going unbroken early, taking long rests, or letting the bar drift. Keep it close and lock out decisively.

Benchmark Notes

Times are in seconds and mirror typical results for a light, high-rep snatch workout (Randy-like). Newer athletes may need up to 10 minutes. Intermediates should target 4–6 minutes. Advanced can push sub-3. Faster times indicate better performance through smart sets and quick cycling.

Modality Profile

This is a pure weightlifting piece: one barbell movement repeated for high volume. With no gymnastics or monostructural elements, fatigue concentrates in the shoulders, posterior chain, and grip from moving load ground-to-overhead rather than from bodyweight skill or cyclical cardio.

Similar Workouts to Regionals 15.1

If you enjoy Regionals 15.1, you might also like these similar CrossFit WODs:

Randy (91% similar) - For time: 75 Power Snatches (75/55 lb)...
SQT (88% similar) - 3 Rounds for Time 10 Ground-to-Overheads (95/65 lb) 200 yard Shuttle Sprint (50 yards there and back...
Secret Service Snatch Test (87% similar) - AMRAP in 10 minutes Kettlebell Power Snatches (24/16 kg)...
Grace (87% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...
Fran (86% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
Fractured Fran (86% similar) - 5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups...
L1 Benchmark (85% similar) - 3 rounds 15 Thrusters (95/65 lb) 12 Burpees...
Dutch vs. Speal (85% similar) - For Time 10 Thrusters (135/95 lb) 50 Double-Unders 8 Thrusters (135/95 lb) 40 Double-Unders 6 Thrust...

These WODs similar to Regionals 15.1 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	Cardio demand comes from sustained barbell cycling rather than monostructural work. Heart rate spikes quickly and stays high for a short duration, rewarding efficient breathing and quick recovery between brief breaks more than steady-state endurance.
Stamina	8/10	Primary limiter is shoulder, hip, and grip stamina across 75 reps. Small, controlled sets with short rests sustain output and prevent blowup. Athletes must maintain consistent technique under fatigue to avoid no-reps.
Strength	2/10	Load is intentionally light relative to a typical snatch 1RM. Absolute strength isn’t the bottleneck; efficient mechanics and cycle rate matter most to move the bar safely and repeatedly.
Flexibility	3/10	Requires stable overhead positions and sufficient hip and thoracic mobility for efficient lockouts. Limited mobility can force poor positions and sap efficiency, but ranges are not extreme like full squat snatches.
Power	6/10	Crisp, explosive hip drive keeps the bar path efficient. Even with a light load, repeated powerful pulls reduce time under tension and improve cycle speed, especially for touch-and-go sets.
Speed	7/10	Speed is about barbell cycling rate and minimizing rest since there are no transitions. Holding quick touch-and-go sets or immediate singles with short, planned breaks drives top scores.