Team SuperFit Lorton - Workout 3

For time:

10 Minute Cap

40 Hang Snatch (135/85 RX) (95/65 N)

80 OHS (135/85 RX) (95/65 N)

40 Hang Snatch (135/85 RX) (95/65 N)


 

Rules:  Teams will have 10 minutes to complete the workout.  Teams will split into pairs, either same sex or coed. While one pair is working on the rep scheme the other pair is hanging from a pullup bar.  When one person drops from the pullup bar, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is hanging.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

 

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 knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Pullup Hang:  Athletes must hang with the arms fully extended and the feet off the ground. Any grip is allowed.

Team SuperFit Lorton 2017 - Workout 2

AMRAP 15

20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)


Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

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.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

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.

Team SuperFit Lorton 2017 - 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 clean/jerk


 

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 clean and jerks as possible. For the deadlifts, team members can switch out at any point.  For the clean and jerks, only one person lifts at a time.  Scoring will be total clean/jerk 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.

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 Hampton Roads 2017 | Workout 3

3 RFT

30 Box Jumps

(MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

25 Wall Balls (20/14)

20 Deadlifts

(185/125 RX/M) (135/85 N)


 

Rules: Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point.  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.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

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 Hampton Roads 2017 | Workout 2

RX/Masters 40+Divisions

AMRAP 9

40 Double Unders

20 Thrusters (115/75 RX/M)

40 Double Unders

20 T2B

 

Novice Divisions

AMRAP 9

25 Double Unders

10 Thrusters (95/65 N)

25 Double Unders

10 T2B


 

Rules:  Teams will have 9 minutes to complete as many reps as possible.  Only one person may work at time.  Teammates may switch at any point.

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

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.

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.

Team SuperFit Hampton Roads 2017 | Workout 1

Part I

Amrap 5

5 Hang Snatch (115/75 RX/M40) (95/65 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Snatch


 

Rules:  Teams will have five minutes to complete as many reps as possible for part I.  At the 5 minute mark, teams will receive 5 minutes to work up to a 1 RM Snatch.  Only one person works at time.  Teammates may switch at any point.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Hang Snatch:  The bar must start below  the hip and finish overhead with the hips and knees fully extended with the elbows in front of the bar.  A full squat is not required.

Burpees:  Will be performed with a hand release over a bar.  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!

Snatch:  The bar must be fulled from the floor and in one motion finish with the hips, knees, and elbows fully extended. Press outs are okay.  A hang snatch WILL NOT BE ALLOWED.  Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Raleigh 2017 | Workout 3

AMRAP 7

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

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

4...4...6...6...8...8…


 

Rules: Teams will have 7 minutes to complete the workout.  Only one person works at a time.  Teammates may switch at any point.  Reps will increase by 2 each round.

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.

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.

Team SuperFit Raleigh 2017 | Workout 2

For Time:

14 minute Cap

60 Calorie Row

30 Burpee Box Jump Overs

(RX 30/24) (Int 24/20) (N - 20 male and female)

40 Calorie Row

20 Burpee Box Jump Overs

30 Calorie Row

10 Burpee Box Jump Overs

*w/ remaining time Max Calorie Row*


Rules:  Teams will have (14) minutes to complete the workout. With the remaining time, teams will row for max calories and get (1) second deducted from their time for each calorie rowed. Teams will be assessed a one second penalty for each rep not completed within the cap.

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

Burpee Box Jumps:  The athlete’s chest must make contact with the floor.  The athlete must then touch on top of the box and then go over to the other side.  There must be a two-footed jump.  The athlete must face the box. NO STEP UPS!