Team SuperFit Richmond - Workout 3

For Time

10 minute Cap

75 DB Snatches (50/35 all divisions)

150 Wall Balls (20/14 All divisions)


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

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.

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



Team SuperFit Richmond 2019 - Workout 2

5 Rounds

In 90 seconds complete:

12 T2B (Hanging leg raises N)

Max Rep Clean/Jerk (155/105 RX) (135/85 Int) (115/75 N)


Rules:  Teams will have 90 seconds to complete the required number of T2B and then perform as many clean/jerk reps as possible.  Round one will begin with 12 T2B and increase by (x2 reps) each round. (Rd 2 = 14, Rd 3 = 16, Rd 4 = 18, Rd 5 = 20). In addition, while one partner is working on the max rep C/J, the other partner must be hanging from the pullup bar.  When an athlete drops from the bar, teammates must switch. A pullup hold isn’t required from T2B reps. Scoring will be total C/J reps.  There will be no transition between rounds.

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. For the hanging leg raise, the athletes knees must pass above the crease of the hips.  Kipping is permitted.

Clean and Jerk: The bar must be pulled from the floor each rep to the shoulder. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Richmond 2019 - Workout 1

13 minutes

1 Mile Run

3 RM Front Squat




Rules:  Teams will have 13 minutes to complete a one mile run and a three rep max front squat.  The run will be completed in a 4x400m relay. Teammates will alternate 400m runs. After the one mile run is complete, teams will have the remaining time to establish the three rep max front squat.  Teams will receive two scores for the workout, mile time and total weight lifted. All competitors will use a 45# bar.

Run:  Athletes will alternate 400m runs until the mile is completed.  Time is complete when the last athlete crosses the finish line at the garage door.  

Front Squat:  With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) and stand up with the hips and knees fully extended



Team SuperFit Lorton 4p 2019 - Workout 1

12 Minute Cap

40 - 25 - 10

Snatches  (135/85 RX) (95/65 N).  

Clean/Jerks (135/85 RX) (95/65 N).  


Rules:   Teams will have 12 minutes to complete the workout.  The weight for the snatch and clean/jerk 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 own weight. Teams will split into pairs, coed or same sex.  Each pair will choose a movement, either snatches or clean/jerk. For example, pair 1 will complete 30 snatches.  Then pair 2 will complete 30 clean/jerks. They will continue that pattern until all reps are complete. Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Lorton 4p 2019 - Workout 2

Amrap 15

50 DB Box Step Overs (50/35 All divisions) (24/20 all divisions)

40 T2B

30 Wall Balls (20/14 All Divisions)



Rules:   Teams will have 15 minutes to complete the workout.  Teams may split up the work in any manner. While work is being done on the amrap one team member must be doing a deadlift hold. When the bar is dropped all work must stop and new team member must go to the bar and pick it up.  Once the new team member engages in the hold, work may resume. Deadlift hold weight (135/85 RX) (95/65 N).   The weight for the snatch will increase each round.  

Step Overs:  The athlete may hold the DB in any manner.  They will step up on top of the box and go over to the other side.  Both feet must touch on top of the box and on the ground. Hips do not need to reach full extension.

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.

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.



Team SuperFit Lorton 4p 2019 - Workout 3

11 MInute Cap

8 RFT

12 Echo Bike Cals

10 DB Snatch (50/35 All Divisions)

8 Overhead DB Lunge (50/35 All Divisions) (Goblet Lunge - Novice)


Rules:Teams will have 11 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.

Echo Bike Cals:  Athletes must stay on the bike until the monitor reads 8 cals.  Bikes must be reset each round. with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

DB Snatch:  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.

OH Lunge:  With the DB overhead, the athlete must touch the floor with a knee and return to a fully standing position with the hips and knees fully extended.  Novice teams will perform a goblet lunge, keep the DB at chest level.

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.