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.

Team SuperFit Apex - Workout 3

For Time:

13 minute cap

1000m Row

50 DB Snatch (50/35 All Divisions)

750m Row

35 DB Snatch (50/35 All Divisions)

500m Row

20 DB Snatch (50/35 All Divisions)


 

Rules:  Teams will have 13 minutes to complete the workout.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

Row:  Athlete must remain on the rower until the requisite number of meters are reached. Each 50m rowed is worth 1 rep.

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.

Team SuperFit Richmond - Workout 3

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int/M) (25 - N)

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

Max Rep T2B


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete required work before their T2B.  If a team does not complete the required double unders and snatches, they must start over at the next round.  Scoring will be total T2B reps. Only one person works at a time.  Teammates may switch at any point.

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

Snatch:  The bar must touch the floor each rep 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. Full “squat” snatches and split snatches are allowed, but not required.

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.

Team SuperFit Richmond - Workout 1

Clean/Jerk “Ladder”

RX: 135/85, 155/105, 165/115, 185/125, 205/135, 215/145, 225/155, 245/165

Int/Masters 115/75, 135/85, 155/105, 165/115, 175/120, 185/125, 205/135, 215/145

Novice 95/65, 115/75, 135/85, 145/95, 155/105, 165/115, 175/120, 185/125

 


Rules:  Teams will have 1 minute to complete as many reps as possible at each weight.  There will be a 10 second transition between bars.  Team must complete 1 rep to move on to the next bar.  If a team fails to complete one rep, the workout is over.  Scoring for the workout will be total points.  Bars 1-2 = 1pt, Bars 3-4 = 2pts, Bars 5-6 = 3pts, Bars 7-8 = 4pts.


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 Charlotte - Workout 3

10 Minute Cap

3 RFT

40 Box Jump Overs (24 RX/ 20 N)

20 C2B Pullups (Pullups - Novice)


 

Rules:  Teams will split into pairs.  Coed teams will split into coed pairs.  While one pair is working on the rep scheme the other pair is holding a barbell overhead (135/85 RX) (95/65 N).  When one person drops the barbell from overhead, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is holding their bars overhead.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

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:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Team SuperFit Charlotte - Workout 2

11 minute cap

30-20-10

Front Squat (155/105 RX) (115/75 N)

Hang Clean (155/105 RX) (115/75 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Coed teams will split into coed pairs.  The workout will completed in a follow the leader style format.  Pair 1 completes 30 fronts squats.  Pair 2 completes 30 Front Squats.  Pair 1 will then begin work on the 30 hang cleans then pair 2 will complete the 30 hang cleans.  The pattern will follow in the same manner for the round of 20 and the round of 10.

Hang Cleans: The bar must start below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squats: With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) finishing with the hips and knees fully extended at the top of the movement.

Team SuperFit Charlotte - Workout 1

3 Rounds

In 4 minutes complete

35 Synchronized Burpees

*Max Rep Snatch w/ remaining time*


 

Rules:  The workout will be made of (3) four minute rounds.  At the top of each round teams will complete 35 synchro burpees.  With the remaining time of each round, teams will complete as many snatches as possible.  Weights will increase each round.

RX = 135/85, 155/105, 185/125.  Novice = 95/65, 115/75, 135/85.  Any two team members can perform the burpees.  Only one team member will snatch at a time.

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.  

Snatch:  The bar must touch the floor each rep 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. Full “squat” snatches and split snatches are allowed, but not required.