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Tuesday September 20, 2016 CrossFit Stapleton- Denver, CO

2016 CROSSFIT LIFTOFF POWERED BY ROGUE

lift

Snatch. Clean and jerk. Work out.

Two max-effort lifts and a test of GPP will make up CrossFit’s second-annual online weightlifting competition which will be held in early November.

The 2016 CrossFit Liftoff, powered by Rogue, will begin at 5 p.m. PT, Thursday, Nov. 3, 2016, with the release of the CrossFit workout. All athletes will have until 5 p.m. PT Monday, Nov. 7, to submit their scores on the three events.

Athletes can aim for cash prizes and Rogue equipment by lifting the most weight or building the largest total.

Learn more at games.crossfit.com/article/2016-crossfit-liftoff-powered-rogue

HOW TO COMPETE

As the CrossFit Games Open, the CrossFit Liftoff will be held in participating CrossFit affiliates around the world. Athletes can snatch, clean and jerk, and work out in front of a judge and get their scores validated by the affiliate manager. Alternatively, athletes may video record their performances and submit YouTube video links with their scores.

Please note all athletes are advised to film their performances—even if the athlete performs the workout in an affiliate in front of a judge—since a video record of all workouts is required in order to claim any prize.

There will be three divisions: Open (all ages), Masters (40+), and Teenage (14-17). Anyone 14 years old or older can compete.

It costs $10 to sign up. Registration begins Saturday, Oct. 15 at Games.CrossFit.com.

 

 

CROSSFIT CLASSES: 

Performance-

A. Take 20 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

B. For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)

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Fitness-

A. Take 20 minutes to build to a moderate x5 Back Squat

  • Shoot for 6-8 SOLID sets of 5x
  • Moderate loading increase each set

B. For max reps:
90 seconds of Ring Rows
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
60 seconds of Ring Rows
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
30 seconds of Ring Rows
Rest 30 seconds
30 seconds of Push-Ups

C. Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots

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Competition-

A. Three sets for times of:
2 Legless Rope Climbs (sub = regular rope climbs)
6/4 Muscle-Ups (sub = 18/12 pull-ups + 18/12 dips)
60-Foot Handstand Walk (Sub = :60 HS hold)
– Rest 2 minutes

B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

C. Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 60-80% of 1-RM Jerk

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BOOTCAMP RX CLASS:

A. AMRAP- 15 min:

1.5 mile run (3 big loops + 3 small loops OR 1 mile marker + big & small loop)

Wall Balls (20/14)

B. AMRAP 10 – min:

1 mile run

Ab-Mat Sit-ups (no anchor)

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