Well, it's been a long time coming, but the format for the 2009 CrossFit Games Norcal Regional Qualifer has been set. Two athletes, Will Dotterweich and Chris Hancock from CrossFit Sacramento are coming down with me since Jaime is going to be traveling with the Jesuit HS Rugby team.

Here's what the guys are looking at:

Day 1 Workouts

Workout A*

For time:

Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.

Scaled Version:

Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

* There will be a ten-minute cap for this workout.


Workout B

Max reps in 10 minutes of:

Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). Efficient technique will be rewarded.


Qualifier for male athletes – 10 reps of each exercise must be completed
Qualifier for female athletes – 4 reps of each exercise must be completed


The qualifier number means that for the workout to count, you must complete at least that number of reps for each exercise by the time the workout is done. If you cannot get the qualifier number in 10 minutes, the workout will not count as Rx'd. You can think of the qualifier number as a buy-in amount.

You can allocate reps between the two exercises however you want, as long as you meet the qualifier number for both exercises (e.g., you could go for all ten reps of muscle-ups first, then go for cleans, or you could alternate between the two exercises until you get ten of both, or do any number of other scenarios).


Scaled Version:

Jumping Muscle-Up
Ground-to-Shoulder (Male: 115#, Female: 75#)


Other Important Details

Workout A and Workout B will be run simultaneously. The first heat for both workouts will begin at 9am and run in 20-minute increments thereafter. There will be a morning session from 9am to 12pm, followed by a 1-hour break. Competitors will switch workouts and the afternoon session will then run from 1pm to 4pm.

The top 40 males and top 20 females from Day 1 will move on to compete in the Day 2 workout. The Day 2 workout will be announced at the end of Day 1. No scaling will be allowed for the Day 2 workout.

Heat assignments will be posted on this blog on Wednesday night, April 29. This means that you'll know exactly when you'll be going. Workouts and heats will be randomly assigned.