Team SuperFit Bel Air 2017 - Workout 3

2RFT

(Novice Teams)

10 minute cap

15 Pullups

30 Burpees over rower

15 T2B

30 Cal Row

 

2RFT

(RX Teams)

10 minute cap

30 C2B Pullups

30 Burpees over rower

30 T2B

30 Cal Row


Rules: Team must complete the workout within the 10 minute cap.  They will be assessed a one second penalty for each rep not completed within the cap.

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.

T2B:  The feet must break the vertical 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.

Burpees:  Will be performed with a hand release over the rower.  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.  No ‘divebombing’ over the rower!  The feet MUST touch the floor before the hands when jumping over the bar!

 

Team SuperFit Bel Air 2017 - Workout 2

AMRAP 9

4 HSPU (STOH novice 95/65)

4 Hang Squat Clean (155/105) (95/65)

8...8...12...12..16...16


 

Rules:  Teams will receive 9 minutes to complete as many reps of the couplet as possible.  Each round, reps will increase by (4).  Teams will keep climbing the ladder until time expires.  Score will be total reps.

HSPU: Hands may not be placed outside of the mats.  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 mat and the arms must be fully locked out at the top, with both feet against the wall.  For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended and the feet under the hips.  Push Press, push jerks, split jerks, and strict presses are all acceptable.

Hang Squat Cleans: The bar must be pulled from below the hip with the athlete passing through a full squat and finishing with the hips and knees full extended and the elbows in front of the bar before attempting the next rep.  A hang power clean in a front squat will be acceptable.

Team SuperFit Bel Air 2017 - Workout 1

In 8 Minutes

30 Cal Bike

15 Snatch (115/75 RX) (95/65 N)

20 Cal Bike

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

10 Cal Bike

5 Snatch (155/85 RX) (95/65 N)

*w/ remaining time Max Calories


 

Rules: Team will have 8 minutes to complete the workout.  With the remaining time, teams will complete as many calories on the bike as possible.  The workout will be scored as two separate events.

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.

Assault Bike:  An athlete must remain on the bike until the requisite number of calories is met.

Team SuperFit DC 2017 - Workout 2

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)

*1 minute rest*

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)


 

Rules:  Teammates must chose a movement to perform for the first AMRAP.  They will only perform that movement during the first AMRAP.  At the end of the 1min rest, teammates will switch movements and perform them for the second AMRAP.  Score is the total number of reps.  Only one person works at a time.

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.

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.

Team SuperFit DC 2017 - Workout 1

2 Minute Max Rep C2B (Pullups N/M)

30 seconds rest

2 Minute Max Rep Box Jump Over (30/24 RX) (24/20 N/M)

30 seconds rest

2 Minute Max Rep Squat Clean (185/125 RX) (155/105 M40+) (135/85 N)


 

Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations each event. This event will be scored as total points. C2B/Pullups = 1pt, Box Jump Overs = 2 pts, Squat Cleans = 3pts. Only one person may work at a time. 

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.

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.

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.

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.

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.

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 DC 2017 - Workout 3

In 12 minutes…

800m tether run

Max Calorie Row


 

Rules:  Teams will begin workout by completing an 800m run.  With the remaining time, teams will row for as many calories as possible.  Score will be total calories.

Run:  Each teammate must hold on to the rope throughout the 800m.

Rown:  Teammates may switch at any point.  Competitors will be allowed to adjust their partner’s feet straps and dampers.  Competitors will not be allowed to pull on the handle while their partner is getting on/off the rower.

Team SuperFit Apex 2017 - Workout 1

In 8 minutes

Max Complex (1 Squat Clean + 1 Hang Clean)

Max Rep Muscle Up (I/C2B Pullups, N/Pullups)


 

Rules:  Teams will have five minutes to work up to a max complex.  With the remaining three minutes, teams will complete either max rep ring muscle ups, c2b pullups, or pullups. The workout will be scored as two separate events.  

Clean: The bar must be pulled from the floor.  The athlete must pass through a full squat and finish at the shoulders with the hips and knees fully extended.  The elbows must be in front of the bar.  Hang Cleans:  The bar must start at of below the hip.  The athlete must pass through a full squat and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A power clean and/or hang power clean into a front squat is acceptable.

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.  

C2B Pullups:  The chest must make contact with the bar between the collar bones and the sternum.  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 Apex 2017 - Workout 2

For time:

11 Minute Cap

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

3K Assault Bike

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


 

Rules:  Teams will have 11 minutes to complete the workout.  Teams will receive a one second penalty for each rep not completed within the time cap.

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.

Assault Bike:  Athletes must stay on the bike until 3K is reached on the monitor.