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.

Team SuperFit Richmond 2018 - Workout 1

5 Rounds

1 Minute Max Calorie Assault Bike

1 Minute Max Rep Deadlift

(225/155 RX/Intermediate) (185/125 Novice)


Rules:   The workout will be performed ladder-style.  There will be 5 bikes and 5 sets of bars set on the competition floor.  Teams will alternate 1 minute of max calories on the bike with one minute of max rep deadlifts. There will be a 30 second transition b/w stations.  Deadlift weights will increase each round. Deadlift weights will be as follows (225/155 RX/Int) (185/125 N) - (275/185 RX/Int) (225/155 N) - (315/225 RX/Int) (275/185 N) - (335/245 RX/Int) (295/205 N) - (365/255 RX) (315/225 N).  Total bike cals and total reps deadlifts will be scored separately.

Deadlift:  The athlete will start with the bar on the ground and lift the weight to the finish position with the hips and knees fully extended and the athlete’s shoulders behind the bar.  

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.