MG
.
Trigger/Warm-up/Mobilise/Activate
.
DAY 1 of Regionals for the 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals)
.
Event 1
.
“Randy”
For time:
75 snatches (75 / 55 lb. i.e. 34 kg / 25 kg)
.
Time cap: 6 minutes
.
Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward and performs 75 snatches (25 at each rep mat). Once the last rep is complete, the athlete will set the barbell back on the floor, jump over it, move to the finish mat and the event is complete.
.
Scoring = The athlete’s score is his or her total time for completing the event
.
Scaling:
Scale the load accordingly
.
then…
.
Event 2
.
“Tommy V”
For time:
21 thrusters
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
.
M 115-lb. (52 kg) thrusters, 15-ft. (4,5 m) rope
F 75-lb. (34 kg) thrusters, 15-ft. (4,5 m) rope
.
Time cap: 16 minutes
.
Notes
This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward and performs thrusters. After 21 reps are complete, they move to the rig for 12 rope climbs. They then go back to the barbell, advance it to the next marker, and start the round of 15 thrusters and 9 ascents. After 9 rope climbs, they will move the barbell, advance it to the next  marker, and start the final round of 9 thrusters and 6 ascents. After the final rope climb, the athlete moves to the finish mat and the event is complete.
.
Scoring = The athlete’s score is his or her total time for completing the event.
.
Scaling:
For time:
21 thrusters
24 Rope Pull-up’s (leg assisted) OR 24 Rope Rows
15 thrusters
9 Rope Pull-up’s (leg assisted) OR 18 Rope Rows
9 thrusters
6 Rope Pull-up’s (leg assisted) OR 12 Rope Rows
.
M thrusters (coaches to scale loading appropriately)
F thrusters (coaches to scale loading appropriately)
.
Time cap: 16 minutes

Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Teams excited as the watch and cheer their Team mates at one of the Super Regional’s last weekend (Image Courtesy of CrossFit, Inc.)