The Lock-up Series / Same Sex Team of 3
About This Competition
We are back with the Lock-up competition series in 2023.
As always we will offer a competition to the standard of covering every area!
- Vibe and Atmosphere
- Perfect competition floor set-up
- Structured day throughout
- Ample space for both competing and warming up
- Perfect spectator viewing
- Mega tunes
- WODs that challenge you in every way possible whilst at the same time making them fun to be a part of
- Ample space for recovery between WODs
- Food and drink available for all competitors and spectators
And then some!
We’ve done it may a time before now - so we are confident of giving you a competition to remember if you choose to be a part of The Lock-up Series.
To start with, our calendar will be dedicated to those who are new to the competition floor - and those who are pushing their skill levels towards the RX movements in their training.
We are starting with a team calendar including same sex pairs; mixed sex; team of 3 AND new to the series - a team of 4 competition!
This is what we have pencilled in upto now…..
- March 25th - Mixed sex partnered Lock-up / Scaled - Intermediate
- June 17th - Mixed sex Team of 4 Lock-up (2 Male 2 Female) / Scaled & Intermediate
- September 23rd - Same sex partnered Lock-up / Scaled & Intermediate
- November 18th - Same sex Team of 3 Lock-Up / Scaled & Intermediate
Each competition will have both SCALED & INTERMEDIATE categories.
What standards can you expect from each category?
///-// SCALED
Banded Pull-ups
Knee Raises or Plate loaded V-ups
Single-unders
15/10kg Dumbbells
16/12kg Kettlebells
Box Step-ups
Dependant on movement….
Female - 20-30kg cycling barbell
Male - 35-45kg cycling barbell
(Other specific movements will be notified for each competition)
///-// INTERMEDIATE
Pull-ups / Chest to bar pull-ups if prescribed in a final/elimator
T2B
Double-unders AND Single-under at higher rep range option
20/15kg Dumbbells
24/16kg Kettlebells
Box-jumps
Dependant on movement….
Female - 30-40kg cycling barbell
Male - 50-60kg cycling barbell
There will be no RX+ / Elite movements such as Handstand walks / Muscle-ups
(Other specific movements will noted for each competition)
If you have any questions regarding our competitions please don't hesitate to contact us. One of our team will aim to get back to you as quick as we can.
The Lock-up @ CFSLock32
Source: Team Aretas
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | BARNFIT GALS | 7 |
| 2 | PRETTY TOUGH | 17 |
| 3 | VICIOUS & DELICIOUS | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | CROSSFIT 11:11 | 26 |
| 2 | GI JANES | 27 |
| 3 | AGGRESSIVELY AVERAGE | 30 |
| 4 | PWR GALS & GIGGLES | 38 |
| 5 | RETURN OF THE BADGER | 39 |
| # | Athlete | Points |
|---|---|---|
| 1 | SLC | 9 |
| 2 | TO BE CONFIRMED | 24 |
| 3 | WEAK AT THE KNEES | 25 |
| 4 | ‘NO REP’, ‘NO WHEY’ | 29 |
| 5 | 3 PEAS IN A WOD | 36 |
| # | Athlete | Points |
|---|---|---|
| 1 | TEAM 11:11 | 8 |
| 2 | IN WOD WE TRUST | 13 |
Workouts
12min AMRAP of;
12 Synchro Plate loaded V-ups (15/10 - 10/5)
36 Wallballs (9/6)
12 Burpee Broad Jump Lengths
12 Synchro Plate loaded V-ups
36 Pull-ups
12 Burpee Broad Jump Lengths
10min Ladder + Max Distance
Bike / Barbell rotation
1rep barbell ladder - Starting at 3reps on each of;
3 Hang Power Clean (50-40 / 35-25kg)
3 Front Squat
3 STOH
1 person starts on the bar / 1 person on the bike / 1 person rests
The person on the bikes works for as long as it takes the person on the barbell to finish their reps
Once completed…..
The barbell moves to the bike
The bike to rest
Rest to the barbell
Once all have completed a round of 3rep barbell movements - the reps then increase to 4reps on each - 5reps - 6reps - 7reps…..build as high as you can in 10minutes…..cycle as far as you can in 10minutes
10min Ladder + Max Distance
Bike / Barbell rotation
1rep barbell ladder - Starting at 3reps on each of;
3 Hang Power Clean (50-40 / 35-25kg)
3 Front Squat
3 STOH
1 person starts on the bar / 1 person on the bike / 1 person rests
The person on the bikes works for as long as it takes the person on the barbell to finish their reps
Once completed…..
The barbell moves to the bike
The bike to rest
Rest to the barbell
Once all have completed a round of 3rep barbell movements - the reps then increase to 4reps on each - 5reps - 6reps - 7reps…..build as high as you can in 10minutes…..cycle as far as you can in 10minutes
In a 13min window…..
A. FT complete;
90 Box-overs
B. In the remaining time - Max Lift;
Athlete 1 builds to a 1RM Clean & Press
Athlete 2 builds to a 1RM Cluster
Athlete 3 builds to a 1RM Hang Cluster
In a 13min window…..
A. FT complete;
90 Box-overs
B. In the remaining time - Max Lift;
Athlete 1 builds to a 1RM Clean & Press
Athlete 2 builds to a 1RM Cluster
Athlete 3 builds to a 1RM Hang Cluster
A. 9min AMRAP of;
3 x Sandbag Walking Lunge Lengths
30 x Synchro Plate GTOH (In a 2)
30 x T2B / Knee Raises
6 x Synchro Burpees
(Rest 30 seconds)
B. 3min AMRAP - Sprint Finish of;
3 Run Shuttle Intervals each
A. 9min AMRAP of;
3 x Sandbag Walking Lunge Lengths
30 x Synchro Plate GTOH (In a 2)
30 x T2B / Knee Raises
6 x Synchro Burpees
(Rest 30 seconds)
B. 3min AMRAP - Sprint Finish of;
3 Run Shuttle Intervals each
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Event Details
Closes: Nov 17, 2023
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