The Lock-up Series / Mixed sex Team of 4 / 2 Male - 2 Female
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 25th - 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 | SOF, KRIS, JEN,HICKY | 17 |
| 2 | ALICE IN WODERLAND | 20 |
| 3 | AINT NOTHIN BUT A PEANUT | 29 |
| 4 | CHALK TO ME DIRTY | 32 |
| 5 | CROSSFIT KSH | 35 |
Workouts
///-// WOD 1
HYROX / 3 x 10min windows
A.
Males run 500m
Females Row max cals
10 Synchro Burpees as a team of 4
Females run 500m
Male Row max cals
10 Synchro Burpees as a team of 4
Row cals in remaining time
B.
Males run 500m
Females Max Wallballs (9/6)
10 Synchro Burpees as a team of 4
Females run 500m
Males Max Wallballs
10 Synchro Burpees as a team of 4
Max Wallballs in remaining time
C.
Males run 500m
Females Ski max cals
10 Synchro Burpees as a team of 4
Females run 500m
Male Ski max cals
10 Synchro Burpees as a team of 4
Ski cals in remaining time
Score will be combined = Row - Ski - Wallball cal/reps
The run and burpees are just repetitions you have to complete to gain more time scoring reps
///-// WOD 2
FT complete;
9/9 - 15/15 - 21/21 reps of;
Synchro Thrusters (INT @ 50/35..SC @ 40/25kg)
Synchro Power Cleans
*Reps can only be completed whilst 2 members of your team are hanging from the rig
///-// WOD 3
Max Lift - In a 15min window
In opposite 2’s as in WOD 3 - work through the following;
A. FT complete - 30/20/10 reps of;
Synchro STOH ( INT @ 45/30 …. SC @ 35/25kg) - 2 working / 2 resting
Synchro BW Lunges - ALL 4 working at the same time
B. In the remaining time build to a max lift of;
Hang Power Clean
Push Jerk
Hang Squat Clean
///-// WOD 3
Max Lift - In a 15min window
In opposite 2’s as in WOD 3 - work through the following;
A. FT complete - 30/20/10 reps of;
Synchro STOH ( INT @ 45/30 …. SC @ 35/25kg) - 2 working / 2 resting
Synchro BW Lunges - ALL 4 working at the same time
B. In the remaining time build to a max lift of;
Hang Power Clean
Push Jerk
Hang Squat Clean
///-// WOD 4
2min windows on each / Males work as a 2 - Females work as a 2
Max Distance Bike erg / Max reps on the floor
A. Pull-ups
Green Banded = 1 pt
Pull-ups = 2 pts
Muscle-ups = 5 pts
B. Push-ups
Hand release push-ups = 1pt
Handstand push-ups = 3pts
C. T2B
Knee raises = 1pt
T2B = 3pts
D. 4min finisher on Bike erg / Rotate any time
///-// WOD 4
2min windows on each / Males work as a 2 - Females work as a 2
Max Distance Bike erg / Max reps on the floor
A. Pull-ups
Green Banded = 1 pt
Pull-ups = 2 pts
Muscle-ups = 5 pts
B. Push-ups
Hand release push-ups = 1pt
Handstand push-ups = 3pts
C. T2B
Knee raises = 1pt
T2B = 3pts
D. 4min finisher on Bike erg / Rotate any time
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Event Details
Closes: Jun 16, 2023
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