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Thursday November 5, 2015 CrossFit Stapleton- Denver, CO

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


Register for the CrossFit Liftoff NOW! We start TODAY!


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. Three sets of:

Bulgarian Split Squat x 8-10 reps each @ 30X0

Rest 30 seconds

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Rest 30 seconds

B. Rounds of 15, 12 and 9 reps for time of:



(recommended weights 135/95 lbs)



WOD – AMRAP 30 Minutes:
20 Ball Slams (30/20)
20 Russian Twists (30/20)
20 Situp and Presses (30/20)
20 Double Unders (sub stick jumps)
20 Burpees
MyZone: Pace/ Yellow



Dynamic Effort

Hang clean pull, flat footed, 3-3-3-3-3 @ 70% of 1RM clean

Hang power clean, 3-3-3-3-3 @ 60% of 1RM clean

Wall squats x 25 reps

*Face wall with hands extended over head, find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

3 Rounds for quality:

5 P-bar dips

P-bar walk forward

5 P-bar dips

P-bar walk backwards

Rest 1 minute

3 Rounds for distance:

Max distance handstand walk

Rest 1 minute

50 V-ups


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