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A Guide to Meridian CrossFit Regional

Posted by Polona Fonda on

CrossFit RegionalTop athletes and teams from each Open region advance to one of the eight Regionals: California, South, Pacific, West, Atlantic, East, Central or Meridian. As Dave Castro, director of the CrossFit Games, recently mentioned on social media, the goal of the Regionals is to find the Games athletes.

What has been known as the European Regional has since 2015 been named Meridian: a super region combined of two continents, Europe and Africa. Out of eight regions, Meridan is the toughest: four CrossFit Games champions (one current, three former) are Europeans. At the 2015 Games, out of six individual podium places available, three were won by European, to be exact Icelandic athletes.

Over the past weekend (May 13-15), South, California and Pacific regions were to first to go. Team Scitec, Sara Sigmundsdottir, Steven Fawcett and Phil Hesketh, will compete at the Meridan Regional from May 27-29 in Madrid, Spain.

Who makes it to the Meridian Regional?

Athletes who perform best at the Open, a five-week long online competition open to athletes of all levels. The rule states top 30 individuals and teams from Europe and top 10 from Africa advance to the Meridian Regional.

You can see the 2016 rooster here: http://games.crossfit.com/leaderboard

When and where?

Meridian Regional starts on Friday, May 27 and ends with final workouts on Sunday, May 29.

For the past few years Regionals have been held in Ballerup, Denmark. However, this year the event has been relocated to Spain and will take place in Caja Mágica, Madrid.

First workouts go live on Friday, May 27, at 9 am. See full schedule below (Central European Time):

Friday:

Teams:

Event 1: 9:00 - 10:15

Event 2: 10:30 - 11:15

Event 3: 11:20 - 12:05

Individual Women:

Event 1: 12:10 - 1:10

Event 2: 14:25 - 16:05

Individual Men:

Event 1: 13:15 - 14:15

Event 2: 16:15 - 17:55

Saturday:

Teams:
Event: 4/5: 9:00 - 10:15

Event: 6: 10:30 - 11:45

Individual Women:

Event 3&4: 11:55 - 13:15

Event 5: 15:00 - 16:20

Individual Men:
Event 3&4: 13:25 - 14:45

Event 5: 16:30 - 17:50

Sunday:
Teams:

Event 7&8: 9:00 - 10:00

Event 9: 10:10 - 11:40

Individual Women:

Event 6: 12:00 - 13:20

Event 7: 15:05 - 15:45
Individual Men:

Event 6: 13:30 - 14:50

Event 7: 15:50 - 16:30

How fit do I have to be to compete at the Meridian Regional?

Pretty fit. Can you perform two 120/80 kg snatches after you have already completed 28 reps at the lower but steadily increasing weight? Can you manage 40 strict muscle-ups combined with strict handstand push ups and kettlebell snatches?  

If the Open is about MetCons and the engine, Regionals test everything: Olympic weightlifting, gymnastics strength and skills, lungs capacity and endurance as well as the ability to stay focused and efficient under fatigue.

Each year the workouts get tougher. Castro’s goal is to test the athletes, expose their weaknesses and find five competitors which are fit enough to compete at the big stage – The CrossFit Games.

If the minimum requirement is met, each individual athlete has to face seven workouts. For teams, Regionals consists of nine events. Friday starts with Olympic Weightlifting (heavy weight snatches) and pure gymnastics strength. Saturday and Sunday transcends to high intensity MetCons: endurance and volume combined with heavy weight lifting.

Each workout is worth up to 100 points: if you win the event you earn 100, if you place 40th you get 17 points. The overall result depends on the sum of all seven placings (nine for the teams).

The events for 2016 Regionals are:

Event 1: 30 snatches, the weight increases:

Time cap: 11 minutes

10 squat snatches (185/135 lb., 84/61 kg) by 2:00.

8 squat snatches (205/145 lb., 93/66 kg) by 4:00.

6 squat snatches (225/155 lb., 102/70 kg) by 6:00.

4 squat snatches (245/165 lb., 111/75 kg) by 8:00.

2 squat snatches (265/175 lb., 120/79 kg) by 11:00.

 

Event 2: Strict gymnastics movements
10 rounds for time:

4 strict muscle-ups

7 strict handstand push-ups

12 kettlebell snatches

(70/53 lb., 32/24 kg)

Time cap: 20 minutes

 

Event 3&4: two quick workouts

For time:

Time cap: 6:00
104 wall-ball shots (9/6 kg)

52 pull-ups

1-minute pause:
4 rounds for time:

Time cap: 10 minutes

28 one-legged squats, alternating

15 power cleans (115/80 lb., 52/36 kg)

 

Event 5: Heavy deadlifts, running and GHDs

3 rounds for time:

400m run
40 GHD sit-ups

7 deadlifts (405/275 lb., 183/125 kg)

 

Event 6: Overhead squats after assault bike, handstand walk, row and burpees
1000m assault bike

100' handstand walk

10 overhead squats (225/155 lb., 102/70kg)

500m row

50 burpee box jump overs

5 overhead squats

 

Event 7: an event from CrossFit Invitational
For time:

21 thrusters (95/65 lb., 43/30 kg)

3 legless rope climbs

15 thrusters

2 legless rope climbs

9 thrusters

1 legless rope climb

 

How can I watch the Meridian Regional?

 

If you can’t make it to Spain, you can watch the action live over the official CrossFit Games website: games.crossfit.com.

To help your prep for the Regional, we help you by giving 20% OFF all items in our webshop! Use coupon code SPRING at checkout!

*offer valid May 31, 2016


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