SuperFit in the Valley Workouts

WOD # 1 “Double Under - Snatch”

SF_DU_SNATCH

  • Each team must complete 200 double unders (RX), 200 singles (scaled)

  • After all double unders are completed, teams will have the remaining time to work up to max snatch among each team member

Rules:

  • Only one team member can jump rope at a time.

  • Teams can portion their double unders in any manner among teammates

  • Once each team has completed their doubles or singles, they will have the remaining time to reach a 1 rep max snatch

  • There will be one bar/one judge for women, and one bar/one judge for men.

Scoring:  Total weight of each teammates’ best snatch

 

Movement Standards:

Double Unders:  The rope must COMPLETELY pass under the feet twice for a repetition to count.  If the rope is trapped under the feet on the second pass the repetition DOES NOT COUNT.

 

Snatch:  Full, power, and split snatches are acceptable.  Control must be demonstrated at the top of the movement with knees, hips, and arms fully extended and both feet under the hips.  PRESS OUTS ARE ALLOWED.

 

WOD #2 “Axles and Overheads”

  SF_DL_OHS_BURPEES

For Max Reps

Max Rep Axle Deadlift - (255/165rx - 165/115 scaled)

Max Rep OHS - (115/85 - 95/65 scaled)

Max Rep Burpee

 

Rules: There will be 2:00 minutes at each station with a :30 second transition between stations.  There will be a lane for the men’s and women’s weights.  There will be one bar at each station so only one male and one female teammate will be working at any time.  Within each 2:00 minute period teams will try to complete as many reps as possible.

 

Scoring: Each station will be treated as a mini-event.  Teams will receive a rank for each event, and points will be distributed from there.

 

Axle Deadlift:

  • The axle must be pulled from the floor.  At the top of the movement, the knees and hips must be fully extended, with the shoulders behind the bar.  Dropping the weight from the top of the movement is allowed.

OHS:

  • With the bar overhead, the athlete must pass through a full squat (hip crease below the knee)

  • Hip and knees must be fully extended at the top of the movement with the arms locked out

Burpee:

  • The chest must make contact with the floor

  • Hands must be released from the ground

  • The athlete will get up and jump over a bar

  • Both feet DO NOT have to leave together or land together

WOD #3 “Goblets, Handstands, Squat Cleans, Oh My!”

  SF_GS_HSPU_SQCL

EMOM 10:

    • 15 Goblet Squats (24KG for MMFF, 16KG for MMFF Scaled)

    • 7 HSPU (Hand Release Pushups - Scaled)

    • As many squat cleans as possible with the remaining time of each minute

  • Squat Clean (155/115 rx) (115/65 scaled)

Rules:

At the start of each minute, teams must complete 15 goblet squats and 7 HSPU or Hand Release Pushups before they can attempt squat cleans.  Teams may perform goblet squats and HSPU simultaneously.  One male and one female can perform cleans simultaneously.  Each team will have two judges.

 

***Teams must wait to receive the “go” command from their judge after the completion of goblets and HSPU/pushups before beginning squat cleans***

 

Each team will have one bar loaded with the men’s weight (155rx/115 scaled) and one with women’s weight (115rx/65 scaled)

 

Scoring:  Total number of Squat Cleans

 

Movement Standards:

 

Goblet Squat:  The kettlebell must be held in a front rack position.  The hip crease must pass below the knees with the hips and knees fully extended at the top of the movement.

 

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.

 

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.

 

WOD #4 - “To be announced”

 

The fourth and final mystery WOD will be announced just minutes before it is to be performed.  The top 5 teams from each division will advance to final!  Make it and you’ll find out, it will be the ultimate test of teamwork!

***** WODs 1, 2 and 3 are weighted equally, with the 3 parts of the second workout being scored individually, the DL and OHS each being 40% of the score, the burpees being 20%.  WOD #4 will be weighted more heavily to determine the winner of each division.