OUTDOORS – Bar Muscle Ups/Pull Ups Inside
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
50s on|10s off
-Singles
-SA Arnolds Press*
-Scap Push Ups
-Double Unders
-SA Push Press*
-Burpee Lateral Jumps
*Switch sides at 30s
Only counting/judging on the gymnastics portion, everything else is honor system and/or coach approved on the cleans
Strength – LIFT
Minutes 1-4
Work up to a Max Clean
Rest 2 Minutes
Gymnastics – MOVE
Minutes 6-10
Track 1- Max Bar muscle-ups
Track 2- Pull-ups
Track 3- Ring Rows
Rest 2 Minutes
WOD – WORK
Minutes 12-20
RX Version
In 8 Minutes Complete
30 Double Unders
8 SA DB Push-press L (50|35)
8 SA DB Push-press R
8 Lateral Burpees over DB
Level 2
In 8 Minutes Complete
20 Double Unders
6 SA DB Push-press L (50|35)
6 SA DB Push-press R
6 Lateral Burpees over DB
Level 1
In 8 Minutes Complete
20 Single Unders
5 SA DB Push-press L (35|20)
5 SA DB Push-press R
5 Lateral Burpees over DB
Extra Work
3 Rounds
21 Cal Row
15 Cal Bike
9 Burpees Over the Rower
15 Cal Bike
21 Cal Row
Rest 3 Minutes between Rounds