Team SuperFit Charlotte 4p 2018 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep squat clean


Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many squat cleans as possible. For the deadlifts, team members can switch out at any point.  For the squat cleans, only one person lifts at a time. Scoring will be total squat clean reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

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. A deadlift into a hang squat clean and power cleans into front squats are acceptable.

Team SuperFit Charlotte 4p 2018 - Workout 2

AMRAP 11

Part I

60 KB Swings (24/16 All Divisions)

40 Box Jump Overs (24Rx/20N)

20 C2B Pullups (Pullups N)

Part II

Max Calorie Bike


Rules: Teams will have 11 minutes to complete as many reps as possible of Part I and Part II.  Only one person works at a time on Part I and II. The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side.  The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Team SuperFit Charlotte 4p 2018 - Workout 3

10 Minute Cap

For Time

12-10-8

Hang Snatch (135/85 RX) (95/65N)

OHS (135/85 RX) (95/65N)

Synchronized Burpees


Rules:   Teams will have 10 minutes to complete the workout.  They will split into same sex pairs. Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins. Score will be total time it take for both pairs to complete the workout. There will be a one second penalty for each rep not completed within the time cap.

Hang Snatch:  The bar must be pulled from below the knee and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level. A squat is 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.

Burpees:  The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time.  Each athlete must make a two footed jump. There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.

Team SuperFit Lorton 2018 - Workout 3

10 Minute Cap

8 RFT

3 Power Cleans (135/85 RX) (95/65 N)

6 Front Rack Lunges (135/85 RX) (95/65 N)

9 C2B Pullups (Pullups - N)


 

Rules: Teams will have 10 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Power Clean:  The bar pulled from the floor each rep and finish with bar at the shoulderswith the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

Front Rack Lunge: Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement. Novice athletes will do regular pullups. The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Team SuperFit Lorton 2018 - Workout 2

AMRAP 15

10 Calorie Row

10 Box Jump Overs (24/20)


Rules:  Teams will split into pairs. Coed teams will split into coed pairs. While one pair is working on the AMRAP, the other pair will be holding a barbell overhead (115/75 RX) (96/65 N). When a bar is dropped, pairs must switch. Only one person works on the amrap at a time.   Reps will only be counted when both bars are overhead. Score will be total reps.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

Row:  Athletes must stay on the rower until it reads 10 calories.  The rower must be reset each round.

Team SuperFit Lorton 2018 - Workout 1

12 Minute Cap

3 RFT

60 Wall Balls

30 Snatches (135/85 RX) (95/65 N)


 

Rules:   Teams will have 12 minutes to complete the workout.  The weight for the snatch will increase each round. Round 1 (135/85 RX) (95/65 N).  

Round 2 (155/105RX) (115/75N). Round 3 (185/125RX) (135/85 N).  Teams are responsible for changing their weights. Only one person may work at a time.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Snatch:  The bar must touch the floor each time and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely 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.

2018 SuperFit Games Championship - Pro Division - Workout 4

For Time

10 Minute Cap

400m Run

6 Rope Climbs

400m Run

5 Rope Climbs

400m Run

4 Rope Climbs


Rules: Athletes will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Male athletes will wear a 20lb vest.  Female Athletes will wear a 12lb vest.

Run:  Athletes must stay on the True Form until the required distance is met.

Rope Climb:  Athletes must climb the rope and make contact (with one hand) at the appropriate level.

2018 SuperFit Games Championship - Pro Division - Workout 3

 

For Time:

7 minute Cap

75 Double Unders

5 Axle Thrusters (165/115)

5 Ring Muscle Ups

75 Double Unders

4 Axle Thrusters (165/115)

4 Ring Muscle Ups

75 Double Unders

3 Axle Thrusters (165/115)

3 Ring Muscle Ups


Rules: Athletes will have  minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

Double Unders: The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Ring MU:  Athletes must begin with their arms fully extended at the bottom of the movement. They must finish with their arms fully extended before the next rep.