CrossFit Lift/Move/Work Event Today During All Classes!

Oct 22nd, 2021

Category: Uncategorized

CrossFit Lift/Move/Work Event Today During All Classes!

Cassidie

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

LIFT|MOVE|WORK

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