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CrossFit Introduces Lift Move Work – A New Virtual Competition

The competition will not grant prizes to athletes, but it is a nice different way to challenge your body with people around the world.

The offseason of the CrossFit Games is on, but that does not mean you have to wait until February for the Open 2022 to compete online against people around the world. CrossFit has just announced a new virtual competition called Lift Move Work.

The event is made up of one lift, one gymnastics skill component, and one test of general physical preparedness and all three sets must be completed within a set time frame. “You can make more than one attempt at the trio of tests, but all three scores must come from the same attempt,” a press statement clarified.

The event is designed to be completed within a one-hour class. You may choose one of three tracks (level of difficulty).

How To Participate?

Registration is open through the website crossfit.leaderboards.com.

You may perform the workouts prescribed at your CrossFit affiliate, home, or garage gyms around the world.

How Much Is It?

The cost to register is US$10. Registrants will have the option to purchase an exclusive event T-shirt upon checkout.

You may check out the rulebook in its entirety by clicking here.

What Track Level of Athlete Should Choose?

The tracks, or level of difficulty, you choose depends on your capabilities. These tracks are:

  • T1 – most advanced
  • T2 – intermediate
  • T3 – least advanced

To know your level, keep in mind that: Track 1 includes bar muscle-ups plus other movements. Track 2 includes pull-us and more. Track 3 includes ring rows.

What Are The Workouts?

Lift Workout:

All Tracks

  • 1-rep-max clean

* time frame: 4 minutes

Adaptive divisions:

  • UPPER EXTREMITY: 1-rep-max Deadlift
  • LOWER EXTREMITY: 1-rep-max Clean
  • NEUROMUSCULAR: 1-rep-max Clean
  • VISION: 1-rep-max Clean
  • SHORT STATURE: 1-rep-max Clean
  • SEATED (with hip function): 1-rep-max Clean
  • SEATED (without hip function): 1-rep-max Clean
  • INTELLECTUAL: 1-rep-max Deadlift

Move Workout

AMRAP in 4 minutes:

  • Track 1 – Bar muscle-ups
  • Track 2 – Pull-ups
  • Track 3 – Ring rows

Adaptive divisions:

  • UPPER EXTREMITY: Single-Leg Squats
  • LOWER EXTREMITY: Pull-Ups
  • NEUROMUSCULAR: Pull-Ups
  • VISION: Pull-Ups
  • SHORT STATURE: Pull-Ups
  • SEATED (with hip function): Pull-Ups
  • SEATED (without hip function): Pull-Ups
  • INTELLECTUAL: Single-Leg Squats

Work Workout

AMRAP in 8 minutes:

Track 1:

  • 30 double-unders
  • 8 single-arm dumbbell push presses (left arm)
  • 8 single-arm dumbbell push presses (right arm)
  • 8 lateral burpees over the dumbbell

* dumbbells: ♀35 lb./♂50 lb

Track 2:

  • 20 double-unders
  • 6 single-arm dumbbell push presses (left arm)
  • 6 single-arm dumbbell push presses (right arm)
  • 6 burpees

* dumbbells: ♀35 lb./♂50 lb

Track 3:

  • 20 single-unders
  • 5 single-arm dumbbell push presses (left arm)
  • 5 single-arm dumbbell push presses (right arm)
  • 5 burpees

* dumbbells: ♀20 lb./♂35 lb

Adaptive divisions:

  • UPPER EXTREMITY:
    30 double-unders
    12 single-arm dumbbell push presses, ♀35 lb./♂50 lb.
    8 lateral burpees over the dumbbell
  • LOWER EXTREMITY:
    30 single-unders
    8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
    8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
    8 burpees
  • NEUROMUSCULAR:
    20 single-unders
    6 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
    6 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
    6 burpees
  • VISION:
    30 single-unders
    8 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
    8 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
    8 burpees
  • SHORT STATURE:
    30 double-unders
    8 single-arm dumbbell push presses (left arm), ♀20 lb./♂35 lb.
    8 single-arm dumbbell push presses (right arm), ♀20 lb./♂35 lb.
    8 burpees
  • SEATED (with hip function):
    5-cal arms only airbike
    5 single-arm presses (left arm), ♀20 lb./♂35 lb.
    5 single-arm presses (right arm), ♀20 lb./♂35 lb.
    10 U-Turns
  • SEATED (without hip function):
    5-cal arms only airbike
    5 single-arm presses (left arm), ♀15 lb./♂25 lb.
    5 single-arm presses (right arm), ♀15 lb./♂25 lb.
    10 U-Turns
  • INTELLECTUAL:
    20 lateral hops
    5 single-arm dumbbell push presses (left arm), ♀35 lb./♂50 lb.
    5 single-arm dumbbell push presses (right arm), ♀35 lb./♂50 lb.
    5 burpees

Who Can Participate in Lift Move Work?

The Lift Move Work competition is open to athletes of all levels and capabilities. You will have to choose your division when signing up for the competition.

An athlete’s division will be based on their birthdate, gender (man or woman*), and age as of October 21, 2021. The competition includes 20 age divisions, ranging from ages 14 to 65+.

* CrossFit recognises its gender identification does not apply to all participants. If you identify as nonbinary, you may choose a category that most aligns with your physical ability.

move lift workSource: Courtesy of CrossFit Inc.

I am an Adaptive Athlete. Is Lift Move Work For Me?

Yes! There are also adaptive divisions, just like in the Open. There will be, however, only one track for athletes in each adaptive division.

Adaptive divisions can be found here. Questions concerning classification or division selection can be directed to adaptive@crossfitgames.com.

Why Should You Compete?

This is a great way to test your skills against people from around the world ahead of the Open 2022 in February.

As in the Open, Lift Move Work competition will have its own leaderboard and you will be able to see how you stack against people who are in a similar fitness level around the world.

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