LIFT-A-MANIA CrossFit Comp

REGISTER HERE

Teams of 3 (Female/Female/Male) competing in Scaled, Intermediate and RX Divisions in 3 WODS, with one floater WOD to be completed by each team at some point between WODS 1 and 3 during the day.

-Top 3 teams of each division earn a spot on the podium and a prize pack. Cash prizes will also be awarded to the winners of the RX division. A prize pack will also be given to the best dressed team, as voted on by the judges and staff. Register your team prior to 4/29/23 to guarantee a commemorative Liftamania 2023 t-shirt.

-Registration begins at 7:00 AM, Opening ceremonies for heat 1 at 8:45, first WOD at 9AM. Each team will get a pro wrestling style introduction and entrance to the competition floor before they compete in their respective first heat.

-Substitute Policy: Team captain is responsible for replacing teammate and giving us the replacements proper info. (first and last name, t-shirt size if prior to t-shirt deadline, and email)

Refund policy: All refunds are determined solely at the facility's discression and must be submitted at least two weeks prior to the event date.

Follow our website http://www.lft22.org , our Facebook page LFT MKE, and our instagram page for more information and updates.

Standards:

All divisions should be prepared to run, row, bike, sled push/pull and ski erg.

RX-Deadlift up to 225/155. DB movements up to 70/50. Wall ball weight 20/14. Double Unders. Box jumps up to 30"/24". Snatch up to 135/95. Cleans up to 185/135. KB movements up to 70/53. Gymnastic movement: Bar muscle ups. Rope climbs.

Intermediate: Deadlift up to 185/115. DB movements up to 50/35. Wall Ball weight 20/14. Single Unders. Box jumps up to 24"/20". Snatch up to 95/65.Cleans up to 135/95. KB movements up to 53/35. Gymnastic movement: pull ups. Rope climbs.

Scaled: Deadlift up to 135/95. DB movements up to 35/20. Wall ball weight 14/10. Single Unders. Box jumps 20". Snatch up to 75/55. Cleans up to 95/65. KB movements up to 35/18. Gymnastic movement: ring rows. King-kong rope pulls.

Workouts:

Workout 1-The Ultimate Warrior (12 minutes)

Each team member does one lap around the pond while the other two accumulate as many calories on the rower and bike as possible. After each team member has finished their run, all remaining time is used to accumulate calories on both machines with teammates being allowed to switch in and out at their discression. Final score is tallied via 3 scores: Total run time, cals on the bike and cals on the rower.

Workout 2- The Excellence of Execution

Each team member is responsible for completing their heaviest complex of: Clean->Hang Clean->Shoulder to overhead. Squat cleans or power cleans are permitted. Strict Press, push press, push jerk or split jerk are all permitted for the shoulder to overhead portion of the complex. The bar must be locked out overhead as determined by the respective judge before it is considered a valid turn. Total weight of the highest successful lift of each will determine final score. Only one team member can work at a time. Team members are permitted to help load and unload weight on the bars. Each team member will get 3 attempts at the complex.

Workout 3- The Stylin' and Profilin', Limosine Ridin', Jef flyin, Kiss Stealin', (woo) Wheelin' Dealin' Son of a Gun- For Time, (15 min cap)

75 Wall Balls to target*

40 Burpee Box Overs**

3 rope climbs (each)***

40 Burpee Box overs

75 Wall Balls to target

*Team member A accumulates reps while the B and C simultaneously hang from a pull up bar and hold a plate overhead (this combination can be switched out at any time). If either teammate either drops from the bar or lets the plate drop from overhead, A must wait for both B and C before they can accumulate more reps. The wall balls can be divided however the team sees fit but all 3 are working at the same time at all times.

**Only one team member works at a time. These can be divided up however the team chooses. Athletes must tag in and out of each turn.

***After an athlete successfully completes their rope climbs, they must tag in their teammate.

RX: Wall ball weight=20/14, 10' target. 45#/35# plate. Box height=30"/24". Burpee Step-overs are not permitted.

Intermediate: Wall ball weight=20/14, 10' Target. 45#/35# plate. Box height=24"/20". Burpee Step-Overs are not permitted.

Scaled: Wall Ball weight=14/10, 10' target. 35#/25# plate. Box height=20". Burpee step overs are substituted for Burpee box overs. 5 King kong pulls are substituted for rope climbs.