CrossFit Republic – CrossFit

Volunteers Needed!

What is Lift Up a Child

Lift Up a Child is a strength-based fitness challenge combining high-intensity WODs and Olympic lifting. It’s designed to test your limits while giving back to children in need.

The Why Behind Lift Up a Child

Every lift, every rep, and every dollar raised makes a difference. 100% of proceeds go to CASA of Southwest Missouri, ensuring more children in foster care have the support they deserve.

If you have the time and ability, please consider clicking the link below to find out where you can extend some support for this incredible competition. You’ll be really happy you did.

SignUpGenius – Mobile

Daily Conditioning W.O.D. – 21 Minutes (4 Rounds for reps)

4 Rounds for Total Reps

In a 4 Minute Window Complete:

30/24 calorie Row or Ski

20 Toes-to-Bars

Max Alternating Kettlebell Snatches (53/35)

Rest 1 minute after each round

RX+: 70/53

Intermediate: 40/30

Scaled: 35/25

Beginner: 25/15 or Dumbbell

(0:00, 5:00, 10:00, 15:00)

*Coaches, if short on machines, start a second wave of athletes 2 minutes after the first wave takes off. (2:00, 7:00, 12:00, 17:00)

Athletes, this workout is designed to fatigue the grip and midline (core) before stepping up for your max set of kettlebell snatches will will demand a great deal of both. Aim to move consistently on your machine while breaking things up early on toes to bar. Ideally, you have about 60 – 90 Seconds on your kettlebell.

Kettlebell Snatch Modifications

– Alternating Dumbbell Snatches (One dumbbell head)

– Alternating Dumbbell Clean and Jerk

Toes to Bar Modification

– 1:1 Knees to Chest, Elbow, Above Waistline

– 1:1 Toes to Rig

– 1:1 Ab Mat Sit Ups

– 1:1 Hollow Rocks