2018 SuperFit Games Championship - Team Workout 3

For Time:

9 Minute Cap

30-20-10

Serpent Squats

Synchronized Burpees


 

Rules: Teams will have 9 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  

Serpent Squats: Teams must have the sandbag racked on the shoulder.  They must start their descent at the same time.  Each athlete must pass through a full squat (hip crease below the knee).  Athletes do not have to rise at the same time. RX and Masters teams will use a 120lb. Serpent.  Intermediate and Novice teams will use a 100lb. Serpent.

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time.  Athletes must then get up at the same time.  They must then make a two footed jump over the sandbags.  The jumps do not have to occur at the same time.  

2018 SuperFit Games Championship - Workout 2

Amrap 11

400m Run

15 Snatch (135/85 RX) (115/75 Int/M40) (95/65 N/M50)

15 HSPU (Pullups Int/N/M40/M50)


 

Rules: Teams will have 11 minutes to complete as many reps as possible. Only one person works at a time.  Teammates may switch at any point.

Run: An athlete must stay on the True Form Runner until the required distance is met.  Each 100m will worth 100 reps

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.  Press-outs 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.

HSPU: 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.  

Pullups:  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

2018 SuperFit Games Championship - Team Workout 1

For Time:

10 Minute Cap

10 Squat Cleans (185/125 RX) (135/85 I/M40) (95/65 N/M50)

8 Squat Cleans (205/135 RX) (155/105 I/M40) (115/75 N/M50)

6 Squat Cleans (225/145 RX) (185/115 I/M40) (135/85 N/M50)

4 Squat Cleans (245/155 RX) (205/125 I/M40) (155/105 N/M50)

2 Squat Cleans (275/165 RX) (225/135 I/M40) (185/115 N/M50)

4 Squat Cleans (245/155 RX) (205/125 I/M40) (155/105 N/M50)

6 Squat Cleans (225/145 RX) (185/115 I/M40) (135/85 N/M50)

8 Squat Cleans (205/135 RX) (155/105 I/M40) (115/75 N/M50)

10 Squat Cleans (185/125 RX) (135/85 I/M40) (95/65 N/M50)


 

Rules: Teams will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  Only one person may work at a time. Teams may switch at any point.

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 power clean into a front squat is acceptable.

Team SuperFit Charlotte 2p 2017 - Workout 2

For Time:

8 minute cap

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

30 Snatches (135/85 RX) (115/75 Int) (95/65 N)

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

30 Snatches (135/85 RX) (115/75 Int) (95/65 N)


 

Rules:  Teams will receive 8 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

Pistols:  The 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. Alternating is required. Novice and Intermediate teams will perform a front rack lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

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.  Press-outs 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.

Team SuperFit Charlotte 2p 2017 - Workout 3

AMRAP 7

5 C2B Pullups (Pullups Int/N)

5 Calorie Row

10...10...15...15...20...20...


 

Rules: Teams will have 7 minutes to complete the workout.  Reps will increase by 5 each round. Teams must reset their rower each round.  If the rower isn’t reset, calories rowed will not count.

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 and Masters 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.

Calorie Row:  Athletes must stay on the rower until the required number of calories are met.

Team SuperFit Charlotte 2p 2017 - Workout 1

Amrap 10

3 Hang Cleans (185/125 RX) (135/85 Int) (115/75 N)

6 Front Squats (185/125 RX) (135/85 Int) (115/75 N)

9 T2B

12 Deadlifts (185/125 RX) (135/85 Int) (115/75 N)


Rules:  RX and Intermediate teammates must pick two movements before the workout begins.  I.E.  Teammate 1 picks Front Squats and Deadlifts and Teammate 2 picks T2B and Hang Cleans.  Each will perform those two movements for the duration of the workout.  Novice teams may break up the work in any manner.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

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

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Team SuperFit Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 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.

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 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.  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.

Team SuperFit Roanoke 2017 - Workout 1

In 11 minutes...

30-20-10

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

Front Rack Lunge (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Rack Lunge:  The bar must be 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 knee. Reps must be alternated.