2018 SuperFit Games Championship - Pro Division - Workout 4

For Time

10 Minute Cap

400m Run

6 Rope Climbs

400m Run

5 Rope Climbs

400m Run

4 Rope Climbs


Rules: Athletes will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Male athletes will wear a 20lb vest.  Female Athletes will wear a 12lb vest.

Run:  Athletes must stay on the True Form until the required distance is met.

Rope Climb:  Athletes must climb the rope and make contact (with one hand) at the appropriate level.

2018 SuperFit Games Championship - Pro Division - Workout 3

 

For Time:

7 minute Cap

75 Double Unders

5 Axle Thrusters (165/115)

5 Ring Muscle Ups

75 Double Unders

4 Axle Thrusters (165/115)

4 Ring Muscle Ups

75 Double Unders

3 Axle Thrusters (165/115)

3 Ring Muscle Ups


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

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

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.

2018 SuperFit Games Championship - Pro Division - Workout 2

For Time:

9 minute cap

2K Bike

*then*

21-15-9

Sandbag Cleans (70/50)

HSPU


 

Rules: Athletes will have 9 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

Assault Bike:  Athletes must stay on the bike until it reads 2.0 kilometers.

Sandbag Clean:  The sandbag must be lifted off the ground and dropped over the shoulder for each rep.

HSPU:  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 floor/mat and the arms must be fully locked out at the top, with both feet against the wall.

2018 SuperFit Games Championship - Pro Division - Workout 1

For Time:

8 Minute Cap

6 Squat Cleans (225/145 RX)

4 Squat Cleans (245/155 RX)

2 Squat Cleans (275/165 RX)

4 Squat Cleans (245/155 RX)

6 Squat Cleans (225/145 RX)


 

Rules: Athletes will have 8 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.

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.

2018 SuperFit Games Championship - Team Workout 3

For Time:

9 Minute Cap

30-20-10

Serpent Squats

Synchronized Burpees


 

Rules: Teams will have 9 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  

Serpent Squats: Teams must have the sandbag racked on the shoulder.  They must start their descent at the same time.  Each athlete must pass through a full squat (hip crease below the knee).  Athletes do not have to rise at the same time. RX and Masters teams will use a 120lb. Serpent.  Intermediate and Novice teams will use a 100lb. Serpent.

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time.  Athletes must then get up at the same time.  They must then make a two footed jump over the sandbags.  The jumps do not have to occur at the same time.  

2018 SuperFit Games Championship - Workout 2

Amrap 11

400m Run

15 Snatch (135/85 RX) (115/75 Int/M40) (95/65 N/M50)

15 HSPU (Pullups Int/N/M40/M50)


 

Rules: Teams will have 11 minutes to complete as many reps as possible. Only one person works at a time.  Teammates may switch at any point.

Run: An athlete must stay on the True Form Runner until the required distance is met.  Each 100m will worth 100 reps

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.

HSPU: 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.  

Pullups:  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

2018 SuperFit Games Championship - Team Workout 1

For Time:

10 Minute Cap

10 Squat Cleans (185/125 RX) (135/85 I/M40) (95/65 N/M50)

8 Squat Cleans (205/135 RX) (155/105 I/M40) (115/75 N/M50)

6 Squat Cleans (225/145 RX) (185/115 I/M40) (135/85 N/M50)

4 Squat Cleans (245/155 RX) (205/125 I/M40) (155/105 N/M50)

2 Squat Cleans (275/165 RX) (225/135 I/M40) (185/115 N/M50)

4 Squat Cleans (245/155 RX) (205/125 I/M40) (155/105 N/M50)

6 Squat Cleans (225/145 RX) (185/115 I/M40) (135/85 N/M50)

8 Squat Cleans (205/135 RX) (155/105 I/M40) (115/75 N/M50)

10 Squat Cleans (185/125 RX) (135/85 I/M40) (95/65 N/M50)


 

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

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 Charlotte 2p 2017 - Workout 2

For Time:

8 minute cap

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

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

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

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


 

Rules:  Teams will receive 8 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

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. Novice and Intermediate teams will perform a front rack lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

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.