SuperFit DC Workouts

SUPERFIT_DC_FINAL.png

Jake the Snake v 34.8

2min Ring Dip (Hand Release Pushups - scaled)

20sec. transition

2min Axle Deadlift (255/165rx) (165/115sc)

20sec. transition

2min Box Jump (30/24rx) (24/20sc)

 

Rules:  Teams will receive 2min at each stations to perform as many reps as possible with a 20 second transition b/w 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.

 

Ring Dips:  The athletes upper/lower arm must break 90 degrees on the way down and finish with the elbow fully extended.  Kipping is allowed.  For hand release pushups, the chest must make contact with the floor with the hand removed from the floor, and finishing with the elbows fully extended.

 

Axle Deadlift:  The axle must touch the floor each rep.  The athlete must finish with hips and knees fully extended with their shoulders behind the bar.  No bouncing!

 

Box Jumps:  The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

 

BB Complex/C2B

6min. Cap

15-10-5

GTS/x2 Front Squat/STOH (1 rep) (155/115rx) (115/85 scaled)

C2B Pullups (Chin over bar - scaled)

Rules:  Teams will have 6min. to complete the above 15-10-5 rep scheme.  Only one person works at a time.  Teams may switch at any point.  Teams will receive a one second penalty for each rep

 

BB Complex:  The bar must be pulled from the floor each rep and brought to the front rack position.  Any type of clean is acceptable.  A squat clean does not count as your first front squat rep.  For the front squats, the hip crease must pass below the knee with the athlete finishing with the hips and knees full extended at the top of the movement.  For the STOH the bar must go from the shoulder to an overhead position with the bar over the body.  A press, push press, push jerk, or split jerk is acceptable.  Both front squats must be completed before attempting the STOH.  NO THRUSTERS ALLOWED!

 

C2B Pullups:  The athletes chest must make contact with the bar at any point from the collar bones to the sternum.  The arms must be fully extended at the top of the movement.  For the scaled divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

Row Your Boat

Max Calorie Row in 12 min.

 

Rules:  Teams will have 12 minutes to row for as many calories as possible.  Before a team can begin rowing, the must complete 75 kettlebell snatches (24/16 rx/scaled).

 

KB Snatch:  The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended.  Only one teammate works at a time.  Teams may switch as much as they want until 75 reps are completed.

Max Cal. Row:  After the KB snatches are completed, teams will have the remaining time to row for calories.  Teammates may switch as many times as they want.