Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

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 2p 2018 - Workout 2

Amrap 10

5 T2B

5 Hang Snatch (135/85 RX) (115/75 Int) (95/65 N)

5 OHS (135/85 RX) (115/75 Int) (95/65 N)


Rules: Teams will have 10 minutes to complete as many reps as possible.  RX and Intermediate teams must alternate full completed rounds. Novice teams may break up the work in any manner.  Only one person works at a time.

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.

Hang Snatch:  The bar must be pulled from below the hip 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 knees) and stand up, fully extended their hips and knees.

Team SuperFit Charlotte 2p 2018 - Workout 1

3 Rounds

In 3 minutes complete

100 Double Unders

Max Rep Squat Clean Thrusters

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




Rules:  At the beginning of each round teams will complete 100 Double Unders. Novice teams will complete 200 singles. With the remaining time of each round, teams will completes as many squat clean thrusters as possible.  The weight will increase each round. Round 2 (155/105 RX) (135/85 Int) (115/75 N).  Round 3 (185/125 RX) (155/105 Int) (135/85 N).  Only one person works at a team.  Teams may switch at any point. Score will be total squat clean thrusters performed.

Squat Clean Thrusters:  The bar must be pulled from the floor each rep with the athlete passing through a full squat (hip crease below the knee) and in one continuous motion, press the barbell overhead, finishing with the hips and knees fully extended with the bar over the body. No jerking will be allowed.  If you pause after performing the squat clean portion and then press overhead, the rep WILL NOT COUNT.  Power cleans into thrusters will be acceptable.

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



Team SuperFit DC 2018 - Workout 1

7 Minutes

3RM Thurster


Rules:  The workout will begin with 2 minutes of power cleans (155/105 RX/M) (115/75 N)  Teams will receive 1lb added to their score for each clean. At the two minute mark, teams will have the remaining time for each team member to establish their 3rm thruster.

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.

Power Clean:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not require. A deadlift to a hang power clean is acceptable.



Team SuperFit DC 2018 - Workout 2

AMRAP 10

5 Box Jumps Overs (24/20 All Divisions)

7 DB Snatch (50/35)

9 Single Arm DB OHS (50/35) (Goblet squats, N, M)




Rules:  Teams will get 10 minutes to perform as many reps as possible of the workout.  RX and Masters teams will alternate fully completed rounds. Novice teams may split the workout in any manner.  Only one person works at a time.

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.

DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

DB OHS:  With the DB overhead, athletes’ hips crease must go below the knee and finish with the hips and knees fully extended. The DB can be held in any manner  at chest level for the goblet squats.



Team SuperFit DC 2018 - Workout 3

For Time:

13 Minute Cap

75 Calorie Row

1200m Run w/ 45# plate

75 Calorie Row



Rules:  Teams will receive 13 minutes to complete the workout.  They will be assessed a one second penalty for each rep not committed within the time cap.  The run will count as 1 “rep”. Athletes will run together. Work on the second row cannot begin until both teammates are in their lane.

Row: Only one person rows at a time.  A teammate may help strap in their teammate or switch the damper.  They may not pull on the change when switching rowers. Only one person rows at a time.

Plate Run:  Teammates will run together.  The plate must be carried at all times by at least one athlete.  

Team SuperFit Richmond 2018 - Workout 3

3 RFT (10 Minute Cap)

10 Power Clean + Hang Clean + STOH (155/105 RX) (135/85 Int) (115/75 N)

20 Burpees


 

Rules:  Teams will have 10 minutes to complete the workout.  While one person is working on the rep scheme the other partner will complete a 300 meter run.  When the partner returns from the 300m run work must stop. (Athletes will either complete rep they’re on or stop working.  Only full complexes will count as reps).  Teammates will alternate work on the rep scheme and running until three rounds are complete.  Time ends when the athlete on the final run crosses the finish line.  For example, if an athlete completes the third round of burpees but their teammate is still on the run, time will not be recorded until the running athlete reaches the finish line.

Complex:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  The hang clean must pass through a full squat and finish with the hips and knees full extended with the elbows in front of the bar. The STOH must finish with bar locked out overhead with the hips and knees locked out as well.  The complex must be complete as three distinct and separate movements.

Burpees:  Will be performed over the bar with a hand release.  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.  The feet MUST touch the floor before the hands when jumping over the bar!

Team SuperFit Richmond 2018 - Workout 2

For time: (8 Minute Cap)

80 Wall Balls

70 Weighted Step Ups (50/35 all divisions) (24/20 All divisions)

60 HSPU (RX/Intermediate) (SA DB Clean/Jerk 50/35 - Novice)


 

Rules:  Teams will have 8 minutes to complete the workout.  Novice teams will perform a single arm DB clean and jerk instead of HSPU.  Only one person works 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.

Weighted Step Ups:  Athletes will hold one dumbbell in any manner.  They will step up on to the box, touching both feet on top before going over to the other side.  Athletes do not have to open their hips on top of the box. The rep ends when both feet hit the floor.

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates. 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. For the SA DB C/J the dumbbell must past between the knees, be pulled to the shoulder then pressed overhead with the hips, knees fully extended with the arms locked out and dumbbell over the body.