2012 Regionals, Event 2
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans
♀ 135-lb barbell
♂ 225-lb barbell
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Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.
Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.
Intermediate option:
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge
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Comments on 260612
171 Comments
15:54
Reverse lunges/105#
18:12
2000 m row (8:12 moderate pace)
50 assisted alt pistol squat
30 hang power cleans @62kg
Single leg squats to a box
135 for hang cleans
18:00
2000 m row
50 alternating pistol squats
30 hang cleans at 85 lbs
21:24
1mile run: no rower
50 single leg
sets of 3 hpc 135#
15:11
2k row
50 step back lunges
30 hang cleans @60kg
18:24
M/42/185
50lunges
155lb
21:00
12m48
19:03
14:13
65#
Pistols to a box
50 reverse lunge,
95lbs power clean
21:46
Intermediate option:
2,000-meter row
30 alternating single-leg squats
30 hang cleans 40kg
18:51
For time:
2,000-meter run
30 alternating single-leg squats to bench
30 hang power cleans 35kg
https://youtu.be/jy06F1bcHaE?si=4Q3lQEDQPVL1gVqp
M57, 150#
2K row, 50 walking lunges w/10#, 30 Hang cln 95#
15:45, row in 9:33
intermediate 15:06
15:04 (115lb)
Intermediate
Scaled pistols
20:00
2000m
50 scaled pistol s
30 35kg hclean
14:11
55 lbs
65lbs
Air squats
65lbs
Air squats
Pistols to bench depth
scaled to 30 pistols to medball on 10#plate, 155# barbell
Rig assisted pistols
135# BB
14:27 not Rx. Intermediate scale w/155lb barbell and 50 forward lunges w/ 2x50lb DBs instead of pistols. Despite the AI assisted motivational articles by HQ I'm afraid it's time for me to retire pistols. Last time they came up 3 weeks ago and the right knee is still feeling it a bit and it's been a consistent pattern in the past year. Kept rowing under 1:50 pace and finished 2k in 7:11 work time (7:21 w/ transitions). Lunges 15+15+10+10. Legs could have taken it in 3 sets, but around rep 30 I realized that grip is becoming an issue before the hang cleans. Lunges time 3:35. Cleans all 3s from the start with a good push in the last 9 reps. Cleans time 3:30.
12:00
1000m row
25 single leg squats to target
15 113# sandball over the shoulder
12:00
1000m row
25 single leg squats to target
15 113# sandball over the shoulder
17:18
row was like 9:26
85 lb
19:39
50 alt single leg squats
30 hang cleans - 75 lbs
20:05
Not feeling good, barely ate today.
50 air squats
45# bar hang cleans
8:25 beginner with 45# for the hang cleans.
2k row
50 pistols
30 hang cleans at 155 ( wanted to keep the weight low enough to do as hang power cleans and less then 5 max set (10, 8, 7, 5)
2000m row 8:29
50 alt pistol to wall ball tgt
Full cleans for 10 at 125
Remainder hang cleans 125
7:45 2000m row
3:10 vertical grab assist pistols
24:10 hang clean @ 155lbs
2000m row
50 Box step ups 24” w/ 35lb db
30 hang clean @ 155lbs
Video:
https://www.youtube.com/watch?v=swRsAl1yVUg&t=1042s
2012 CrossFit Regionals Event 2 (RX)
For Time:
Time: 45:30
This workout absolutely wrecked me.
My only goal was to complete it RX. I didn't care what the clock said, and I wasn't interested in scaling. Both pistols and heavy hang cleans are major weaknesses for me, so I wanted to face them head on.
Splits:
I've never come close to attempting 30 hang cleans at 225 lb before, and completing all 50 pistols RX was also a huge personal win.
My quads were already carrying fatigue from recent training, and by the time I got to the hang cleans, getting underneath the bar was a challenge. Multiple failed reps, torn hands, busted blisters, and more than a few moments where quitting or scaling sounded like a good idea.
I know my hang clean technique breaks down under fatigue, and I'm sure there are things I can improve.
Looking for feedback on:
Goal is to qualify for the 2027 CrossFit Quarterfinals, and this workout exposed some areas that need work.
50 lunges (Did reverse lunges instead of pistols.)
30 hang cleans @ 55lbs
Time- 17.52.
M 55/210/6’
Intermediate weight. Rx reps. Pistols standing on a 24” box.
20:16.
50 alt pistol squats ( supported )
30 dumbbell hang cleans ( #100 )
17:31
155lb
pistols to bench
16.27
2000 Meter Row; 50 Single Leg Squats (Assisted by grabbing something); 30 Hang Cleans (135); Focused on form. I’m not comfortable with some movements still
2k Row
50 Back Lunges
135 Cleans
5'10" - 180# - 64yo male
7:25 for beginner-ish: 1k row, 50 rev lunges, 30 cleans 35# kb
( Fun to do 2 Open-adjacent 2012 WODs in one week )
For time:
2,000-meter row
50 assisted alternating single-leg squats @ 16”
30 hang cleans @ 185#
16:26
Rx 19:25
*2K Row = 7:45.5 (1:56.3 Avg.)
*Pistols done at ~ 10:00
*Singles for all Hang Power Cleans.
*Paced the Row to try and preserve myself for the Cleans! Sadly had to do singles, Heavy Hang Power Cleans destroy me!!!
Awesome job as usual! I purposely started slower on the row but didn’t pick up that much - it was so dang hot in the garage.
Intermediate modified
2000m Row
50 Reverse lunges
30 Hang cleans #95
21:26
2k Row 8:05
50 Alt. Pistols 3:11
30 Hang Cleans (185) 6:13
Heel assisted pistols
Very well done!
Intermediate — 13:40
30 single leg around ancle
squat
30 cleans110pound_15min
1000 mts run
30 pistols
30 HPC
Scaled/subbed
Alternating toenail squats for pistols
105# for HSC
15:35
I was tempted to just do Beginner today but ended up with this. I let the joints decide the weight and chose toenail squats over assisted pistols or to a target. Hang squat clean vice power clean is what would have been done at Regionals so stuck with that. Row was kinda meh, drag 5, 7:45.6. HSC took longer than it should have.
I watched the regional show instructional for this one from 2012 and they allowed HPC, so HSC was going extra! Great time using HSC!
Thanks, dawg! I didn't watch the video and just assumed given it was back in 2012. Yeah, HSC just takes that much more out of you and longer.
HSC after some form of squats…that’s hardcore!
Wow, HSC! Awesome job with that extra challenge!
Did a version:
1000m row
25 air squats
15 hang power cleans (135#)
25 air squats
1000m row
15:01
17:23
8:04 / 12:07 / 17:23
Rx
Assault Elite Rower. Cleans took about 7min
16:42
What Chance said!
Nice!
22:06
2k row--10:03--I suck at rowing
50 rev lunges
30 hpc @ 95#
15:24
m/56
After wod--
worked up to 180# power clean. It's been a minute and am very happy with this.
200# is my all time pr back in 2017.
Gotta take advantage of these "I'm feelin' pretty good today" when I can:)
Nicely done, Mike! Great job on that PC!
Solid, Mike!
Kickin’ it with the PCs, after a back intensive workout. Yep…it’s Iron Mike at work!
Intermediate at the Y. Raw dogged the workout without my phone, meant no tunes or timer. I used the time on the C2 and then used one of those big circles with the numbers on it hanging on the wall for the rest.
Row: 7:38
30 pistols (hand asst. at bottom, complete ROM)
30 HPC @ 155lbs
btw: 13-14 minutes
The HPC's were broken more than I would have liked. Hat's off to you animals doing this RXd!
Those round things are timers? I thought they were antique decorations. Super row time.
Great work!
Nice!
Rx 15:47
Barefoot 🦶
Animal!
Wow. that's kick arse. 225s no joke for an HC.
Sounds more like Tarzan
Awesome!
16:29, 95lbs
2000m row-damper @6/pole assist alt pistols (50)-30 HPC Men's 45# BB
13:03
Looks like you're getting back in the game, BG. Nice job!
Nice Favo
Great job, Favo!
Speedy Lady!
2000m row (8:49/120 cals)
50 step back lunges*
30 HPC, 95#
14:44
63/5'8"/160
*Diclonfenac/voltaren applied to knees pre-workout! First lunges in I don't know how long.
Great work! Glad the knees hung in with the lunges!
Good work!
Well done, Jim! Voltaren can definitely help sometimes.
I’ve never heard of that brand of knee brace! 😉
Good one, Jim!
Pistols down to 13" box, 115-lbs barbell cleans
17:58
That's gotta be at least to, and probably below parallel. Good work.
Jim - yes, just barely below parallel. I tried 12" and OMG that extra 1" was brutal. Now I know the next thing to work on...
Good work!
20:08
70kg barbell
Scaled Intermediate
2,000 m row (10:40)
50 alternating reverse lunges
30 hang cleans 65#
Time 22:36
Nice job, Laurie. Lots of cleans @ that weight!
*Lori*!
23:30
2k row/30 sls/50 kg hang clean
Assisted single leg squat x 50
45kg hang clean
2,000 M row
30 alternative reverse lunges -- misread workour
30 hang-cleans -- 445 pds
17:57.23
Intermediate
20:56
RX with 225lbs bar. Sub single leg squats for reverse lunges due to lack of mobility.
25:59
For time
Row 2k
50 step back lunges
30 hang power cleans @95
14:29
Row 7:50
Lunges 2:27
Cleans 4:12.
Nice! Quick work of that row!
Favo beat me to it. Sub 8s a good row for that distance.
Great job, BB!
Solid work, brotha
1,200 single unders
30 single-leg squats
30 hang cleans; 50 kgs.
56M
18:09 women’s rx
Beginner option:
For time:
row 4:59
8:32
Well done!
Regionais de 2012, Evento 2
Por tempo:
2.000 metros de remo
, 50 agachamentos alternados com uma perna só,
30 levantamentos olímpicos (hang cleans 40 kg).
16:40:90 minutos
2k row, 50 SLS, 40 kg hang clean
23:37
Intermediate: 16:03
Atypical morning workout on an empty stomach. I guess I’ve paid the masters with blood and hunger.
🐍In Southern flames.🔥
M/ 43y/ 175lbs/ 68”
I always work out in the am, with nothing to eat/drink since the night before. Does this mean that if I DID eat beforehand, I'd get some tiggerishness in my step?
Nice one Coastie, especially in that bayou hot!
@Jim, I prefer going on an empty stomach, (other than that high octane magic bean juice, espresso)& early too, but when lifting is involved, I try to go fueled. Sadly, I do not gain Coastie's tiggerriffic springs. Not enough Creatine in the world to get this old bird to that level!😂
Same for me Jim, all workouts powered by pre-workout and creatine and that is it. Unless its the weekend!
Hell yeah, bro! Morning is the sweet spot for me too. I have a general rule of not eating at least 2 hours prior or drinking anything heavier than black coffee less than 1 hour prior. Not so much for energy purposes or anything like that, more so to help keep pukie away.
Rowing 10:06sec
pistal squat 2 min with one break 5 sec
Hanging clean 30 take 2 break 5 sec
complit all sets 17 :56sec
2K row 10:09
30 alternating pistols-unbroken
30 hang cleans 55# bar- 2 breaks
2k row 9:08
30 single leg squat to 18” box,
30 hang squat cleans 95#
1600m run
50 #45 reverse lundge
30 hang clean 10@#75, 10@#95, 10@#105
should have pushed harder on the run and cleans... next time!
8:21 2000m row
50 Single leg squats w band for balance. Down to 90deg bend.
30 x 100# hang cleans with dumbbells
26:38...
way to tackle it RXd!
-100 cal assault bike
-50 reverse lunges
-30 hang power cleans (85 lbs)
13:10
185 lbs
M/54
15:01
2000m row
50 reverse lunges
135# hpc
4k echo bike
50 sand bag squats (bear hug)
30 sand bag cleans
100# sandbag
18:18
95# Hang Clean
16:37
50 pistol sqt.
30 Hang clean 70 kg
19:19
20：06
hang clean 35kg
4000m Bike ERG (no rower)
50 Alt. Reverse Lunges
30 Hang Cleans 135lb
Clean 35kg
Row 7:56
Pistols Rx
Hang clean 87 kg
Time: 18:50
Subbed reverse lunges for pistols
155 lbs
capped at 20 minutes today
DNF….28 hang power cleans
Pistols Rx
90kg for the clean
2k
30 pistols
70kg 30 reps
50 foot assisted
@60kg
150 sumo deadlift high pulls with 12 kg kettlebell
50 alternate half pistol squat
30 kettlebell cleans (2x 16 kg)
Time: 22:08
07:20
time 39:45
Pistols to a box
Dumbbell Hang Power Clean
Fun workout!!
Rx with 70kg hang cleans - 6x5 divided
no breaks between first two exercises
25:06 in total