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Friday October 23, 2015 CrossFit Stapleton- Denver, CO

Ready to do some lifting, CFS?????

Register for the CrossFit Liftoff NOW! We start 11/5


Snatch. Clean and jerk. Workout. Two max-effort lifts and a test of GPP make up the 2015 CrossFit Liftoff, powered by Rogue.

The Liftoff will begin on Thursday, November 5th 2015 at 5PM Pacific, with the release of the CrossFit workout. Athletes will have until Monday, November 9th 2015 at 5PM Pacific, to submit their scores on the three events.

There are many ways to excel, and win prizes, in the Liftoff. Athletes will be ranked by their overall total (snatch + clean and jerk + workout reps), weightlifting total (snatch + clean and jerk), pound-for-pound score (weightlifting total / bodyweight), overall total within their weight class, snatch weight, clean and jerk weight, and workout reps.


Snatch the most weight, and you’ll win $3,000. Same goes for the clean and jerk.

Set a top 3 weightlifting total or pound-for-pound score, and you’ll win up to $3,000.

Build a top 5 overall total, and you’ll win up to $3,000 plus a Rogue equipment package that includes a Rogue bearing bar, full set of competition plates, metal change plates, Oso collars, and engraved weight belt.

Plus 48 men and women will receive a custom Rogue weight belt for setting a top 3 overall total in their weight class. And more…

All prizes apply equally to men and women in the Open Division.


There are three divisions, Open (all ages), Masters (40+), and Teenage (14-17), and eight weight classes:

Men – 135/150/165/180/195/210/225/226+
Women – 110/120/130/140/150/160/170/171+

For the weight classes, weights are in pounds and express the upper limit. A woman who weighs 131 lb., for example, would be in the 140-lb. weight class. Athletes will have their body weight verified and recorded prior to each event. Body weight will be recorded in whole pounds only (no decimals).

Just like in the CrossFit Games Open, athletes can perform the events at participating CrossFit affiliates in front of a judge, or video record their performances and upload them to YouTube and submit a link with their score. Please note that video footage is required in order to claim any prize.

It’s just $10 to sign up




A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B. “Grace”
30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.



A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B. Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)




400m run/row

20 med ball squat thrust to wall ball – 10 foot target

20 DB snatches (10 per arm – 30/20)

400m run/row

20 KB Swings (55/35)

20 Box Jumps (24/20)

400m run/row

20 Pullups (Sub ring rows)

20 med ball squat thrust to wall ball

MyZone: Pace/ Yellow-RED



Dynamic Effort **Homework**

Squat Snatch – 3×5 (by now you should be working up in weight 5-10# DE Bench press, 10x3reps @ 50% + bands or chain)

3 Rounds:
15 dips
15 Box jumps (Games standard)

T2B – 3x20reps (complete in unbroken sets)
Sled drag –  w/ ankle straps, 90m @ moderate weight

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