SuperFit Raleigh Workouts

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SF_RAH_WB (1) Scoring:

Total Reps

Rules:

Teams will start by completing (4) Power Cleans then (4) Wall Balls. The ascending rep scheme increases by (4) reps for each movement, each round. Each team will receive one bar. Coed teams will be responsible for changing their own weight. Only one teammate works at a time. Teammates can switch at any point. Reps must be completed in order. i.e. x4 pwr cleans, x4 wall balls, x8 power cleans, x8 wall balls, etc.

Power Cleans:

Must be pulled from the floor each rep and finish with the bar at the shoulders with knees and hips fully extended. Elbows must be in front of the bar.

Wall Balls:

The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level. SF_RAH_PISTOLS

Scoring:

Total Reps

Rules:

Teams will have 10 minutes to complete as many reps as possible of the triplet. Only one person can work at a time.

Double Unders:

The rope must pass under the feet twice for a rep to count. If the rope is trapped under the feet on the second pass, the rep DOES NOT COUNT.

Burpees:

Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.

Pistol Squats:

Athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Teams may perform the 10 reps in any manner. Alternating is not required.

SF_RAH_DL

Scoring:

For time (1 second penalty per rep not completed within the time cap)

Rules:

Each team will get (1) bar and is responsible for changing weights between movements. Only one teammate can be working at a time. Teams must complete reps in the traditional 21-15-9 rep scheme.

Deadlifts:

The athlete must finish with hips and knees fully extended with the shoulders behind the bar. No ”bouncing” is allowed!

Shoulder-to-Overhead:

The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body. Press, push press, push jerk, and split jerk is acceptable.