OUTDOORS
Please do not park in the lot
2021 CrossFit Lift Move Work Event!
Welcome to CrossFit’s newest online competition – Lift Move Work – a unique opportunity to see where you stack up within your affiliate and around the globe. The CrossFit Lift Move Work competition consists of one lift, one gymnastics skill component, and one test of general physical preparedness all in under one hour.
This Event is for ALL ABILITIES! There are 3 tracks and you’ll be able to choose which you want to complete just like we do in class.
The Workouts have already been announced and we will be performing them in class on Friday 10/22. To check out the WODs, more information on the event and to register click HERE. Scores must be submitted by Monday, Oct. 25, at 12 p.m. (noon) PT.
Warm-Up
Alternating Movements with Sliders
8 Rounds (4 Each)
20s Work|10s Rest
-Glute Bridges
-V-Ups or Knee Tucks
30s Rest
Alternating
8 Rounds
20s Work|10s Rest
-Reverse Lunges*
-Push-Up with Press Out**
*Switch Sides with each Interval
**Press overhead if able – can do these from your knees
Mobility
Box Stretching
– Worlds Greatest
– Calf Stretch
– Lat Stretch
Strength
E2MOM12
Overhead Squat (From floor)
5 Reps
WOD
AMRAP 11
5 Deadlifts 225|155
6 Pistols
7 Box Jump Overs
Level 3- 205|135
Level 2- 185|115
Level 1- 135|95
ADV – 255|170, 27|24” Box
Extra Work
500m Ski
100 Double Unders
15 Bar Muscle Ups*
*Scale the # and/or use a band or scale to 2x C2b or 1xC2B