We don't know what the 2016 CrossFit Games Regionals will hold, but we can definitely put together a wishlist. Here are my predictions for the 2016 Regional Workouts:

Day 1

Event 1 -

"Dumbbell Amanda"

For time:
9-7-5
Muscle ups
Dumbbell squat snatches (115/70)

*8 minute cap

Amanda is a great workout. It originally debuted as the first event at the 2010 Games and it's been used since then in Regionals, but never with dumbbells. Greg Glassman has been talking about how CrossFitters spend too much time with barbells and not enough time with dumbbells and kettlebells, so I think a variation like this of a classic workout would be an incredible way to start Regionals weekend.

Event 2 -

7 minutes to find a 1RM in the following complex:
3 power cleans + 3 front squats + 3 jerks

..rest 2 minutes..

Event 3 -

AMRAP 7 minutes:
Legless rope climbs

*start seated on the ground for each rep

Events 2 and 3 are similar to Events 2 and 3 from 2013 (3RM overhead squat into 30 muscle ups for time). The 3+3+3 complex is a classic and brutal mix, probably most famous from Ben Bergeron's "Macho Man" workout which is that complex every minute on the minute for as long as possible. Event 3 takes Regional athletes to task on legless rope climbs. Every single pound in Event 2 and every single rep in Event 3 would heavily affect the leaderboard.

Day 2

Event 4 -

"Whitten"

5 rounds for time:
22 KB swings (70/53)
22 box jumps (24/20)
400m run
22 burpees
22 wall ball (20/14)

*30 minute cap

Regionals are known for having one long and devastating event, and since we saw two different Hero workouts last year I thought it would make sense to use a Hero workout as the longest event of the weekend. This also gives HQ a chance to use the Trueform treadmill again to really test athletes' pacing abilities.

Event 5 -

2 rounds for time:
200 foot yoke carry (540/340)
200 foot handstand walk

Strongman style events have been in the Games and Regionals for years and I absolutely love seeing them. Heavy sandbags, medballs, stones, and yokes are all functional and soul crushing implements. Combine a longer, moderately weighted yoke with a handstand walk and you have a brutal twist on a simple task: go from here to there and back again as quickly as possible.

Day 3

Event 6 -

For time:

21-15-9-3
Deadlifts (315/205)
One legged squats
Triple unders

A version of this event first happened in the 2010 CrossFit Games (AMRAP 7 minutes: 7 deadlifts, 14 pistols, 21 double unders) and I think 6 years later we can expect to see Regional level athletes perform these movements. Triple unders have been rumored for years and while I think they're party tricks, they can definitely serve as a way to separate skilled from unskilled CrossFitters, especially when combined with deadlifts and pistols.

Event 7 -

For time:
8 strict deficit hspu (2”/1")
6 strict deficit hspu (4”/2")
4 strict deficit hspu (6”/4")
2 strict deficit hspu (8”/6")
150’ sled pull (315/215)

For the past few years Regionals have ended with a quick and dirty sprint workout. It helps balance out the long and grueling and high volume of many of the other events and also provides a lot of entertainment as athletes on the bubble are forced to do incredible things to earn their ticket to the Games. Increasingly difficult strict deficit handstand pushups and sled pulls were in the Push/Pull event from the 2014 CrossFit Games and watching the sleds race their way across the tennis stadium that year was incredibly exciting. That same excitement would certainly carry over when we're looking at an event with such high stakes.

What do you think?