Team SuperFit Richmond Workouts

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Max Clean 2.0

workout1

Teams will receive 8 minutes to work up to a max clean.

 

Rules: Teams will have 8min to work up to a max clean between each teammate.

***The kicker***

Teams will have the option start the workout with as many burpees as they want!  For each burpee teams will receive 2# added to their total clean weight.  However, once teams begin their cleans they MAY NOT do any more burpees.

***For example***

If Team A begins the workout by doing burpees for 4min, they will have the remaining 4minutes to reach their max clean.

 

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.

 

Cleans:  Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended.  Elbows must be in front of the bar.  Squat, power, and hang cleans are all acceptable.

 

T2B/Row/Axle Thruster

workout2

2min T2B

20 second transition

2 min Max Cal Row

20 second transition

2min Max Axle Thruster (115/75) (85/65 scaled)

 

Rules:

Teams will receive 2 minutes at each stations to record as many reps as possible.  There will be a 20 second transition between stations.  Each team will receive a rank for each movement with their overall rank for the event determined by the aggregate total their rank for each movement.

 

T2B:  The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet. Only one person may work at a time.

 

Max Cal Row:  Each team will have two rowers.  Volunteer/judge will reset the rower between each heat.  Teammates will row simultaneously.

Axle Thrusters: Athletes must pass through a full squat finishing with the bar overhead with knees, hips, and arms fully extended with the bar over the body.  Only one person may work at a time. Teams are responsible for changing weights and may do so at any time.

 

OHS Ladder

workout3

(135/85) (95/65)

***EMOM x3 Power Snatches*** (135/85) (95/65)

 

Rules:

  • At the beginning of every minute teams will do 3 Power Snatches, starting the first minute..

  • With the remaining time during each minute, teams will have to complete “X” OHS.

  • OHS # will increase by 3 reps each minute.

  • Teams will continue until they can no longer complete the requisite number of OHS.

    • Min 1 = 3 OHS

    • Min 2 = 6 OHS

    • Min 3 = 9 OHS...

 

Power Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Pressouts are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.

 

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.