Check Out the 2018 CrossFit Games Regionals Workouts 3 & 4

There are now less than three weeks remaining until the 2018 CrossFit Games Regionals kick off, and we’re finally getting a steady stream of individual workout announcements.

Over the last week, Dave Castro has been teasing a couple hints for Regionals workouts in addition to CrossFit HQ steadily releasing full workout descriptions on their site. The first hint came in the form of handstand obstacle courses, then of course, we had the bench press hint, which stirred up a big conversation across all strength communities.

The next two workouts (3 & 4) for the 2018 CrossFit Games Regionals  can be seen below. In addition, if you missed the first two workouts, we included them below to catch you up to speed.

CrossFit Regionals Individual Workout 3

We mentioned it in the article we wrote about the release of the second CrossFit Regionals workout, but the handstand obstacle courses will make its debut in this workout.

For Time

  • 9 muscle-ups
  • Handstand walk
  • 36 single-leg squats
  • Handstand walk
  • 9 muscle-ups
  • Handstand walk
  • 45 single-leg squats
  • Handstand walk
  • 9 muscle-ups
  • Handstand walk
  • 54 single-leg squats

Time Cap: 13-minutes. Scores will be the amount of time it takes athletes to get through everything.

CrossFit Regionals Individual Workout 4

For Time

  • 2 rounds
  • 10 snatches, 175/125 lb
  • 12 burpees
  • Then, 2 rounds
  • 10 snatches, 115/75 lb
  • 12 burpees

Time Cap: 9-minutes. Scores will be the amount of time it takes the athlete to complete the workout.

As mentioned above, we’ve included the first two Individual CrossFit Regionals workouts below that were released Monday (May 7th) and Tuesday (May 8th).

CrossFit Regionals Individual Workout 1

The Triple 3 workout made its original debut back at the 2014 at the Reebok CrossFit Games.

Triple 3

For Time

  • 3000-Meter Row
  • 300 Double-Unders
  • 3-Mile Run

Score: An athlete’s time to finish the workout, and there’s a 49-minute time cap.

CrossFit Regionals Individual Workout 2


  • 10-9-8-7-6-5-4-3-2-1 reps for time
  • Deadlift, 295/220 lb.
  • Bench press, 195/135 lb.
  • Squat clean, 145/105 lb.

We’re guessing we’ll continue to see workouts released over the next week or so at the same rate CrossFit HQ has been recently dropping them. Our next question is, when will we get the first workout geared towards testing heavy/maximal movements?

Feature image from @crossfitgames Instagram page, and photo taken by @taylorconlonphotography


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Jake holds a Master's in Sports Science and a Bachelor's in Exercise Science. Currently, Jake serves as one of the full time writers and editors at BarBend. He's a Certified Strength and Conditioning Specialist (CSCS) and has spoken at state conferences on the topics of writing in the fitness industry and building a brand. As of right now, Jake has published over 1,100 articles related to strength athletes and sports. Articles about powerlifting concepts, advanced strength & conditioning methods, and topics that sit atop a strong science foundation are Jake's bread-and-butter. On top of his personal writing, Jake edits and plans content for 15 writers and strength coaches who come from every strength sport.Prior to BarBend, Jake worked for two years as a strength and conditioning coach for hockey and lacrosse players, and was a writer at the Vitamin Shoppe's corporate office. Jake regularly competes in powerlifting in the 181 lb weight class, and considers himself a weightlifting shoe sneaker head. On the side of writing full time, Jake works as a part-time strength coach and works with clients through his personal business Concrete Athletics in Hoboken and New York City.