SuperFit Lorton 2016 Workout 3

AMRAP 6

40 Double Unders (RX/M40+) - 20 (Novice/M50+)

5 Clean/Jerks (155/105 RX) (135/85 M 40+) (115/75 N/M50+)


Rules:  Athletes will have 6 minutes to complete as many reps as possible.  Scoring will be total reps.


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

SuperFit Lorton 2016 Workout 2

4 Rounds

In 1:45 complete

20 Wall Balls (20/14)

Max Rep Snatch (135/85 RX) (115/75 M40+) (95/65 N/M50+)


Rules:  The workout will be comprised of four (1min 45sec) rounds.  There will be a 15 second transition between rounds.  At the beginning of each round, athletes must complete 20 Wall Balls.  With the remaining time, they will complete as many snatch reps as possible.  The score will be total snatch reps.


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.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.

SuperFit Lorton 2016 Workout 1

or Time:

8 minute cap

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

30 Deadlifts  (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)


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

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!

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.

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.

 

SuperFit Lorton Workout 3

For Time: 7 Minute Cap

20 Alternating Pistols (BURPEES (N/M)

10 SNATCH (155/105 RX) (115/75 N/M)

16 ALTERNATING PISTOLS (BURPEES N/M)

8 SNATCH (155/105 RX) 115/75 N/M)

12 ALTERNATING PISTOLS (BURPEES N/M) 

6 SNATCH (155/105 RX) (115/75 N/M)

8 ALTERNATING PISTOLS (BURPEES N/M)

4 SNATCH (155/105 RX) (115/75 N/M)

4 ALTERNATING PISTOLS (BURPEES N/M)

2 SNATCH (155/105 RX) (115/75 N/M)

 


Rules:  Athletes will get 7 minutes to complete the workout.  They will receive a one second penalty 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.

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.

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!

SuperFit Lorton Workout 2

2 MIN MAX REP HSPU (RING PUSHUPS N/M)

REST 30 SECONDS

2 MIN MAX REP C2B/PULLUPS

REST 30 SECONDS

2 MIN MAX REP DEADLIFT (275/185) (225/155 N/M)

 


Rules:  Athletes will receive 2min at each stations to perform as many reps as possible with a 30 second transition b/w stations.  Each station will be scored as separate events and is worth 1/2 of a normal workout.

 

HSPU: Each athlete will use one abmat and two (2) 45# 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 ring pushups, the chest must make contact with the ring. Elbows must be fully extended at the top of the movement.

Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees fully extended.  The shoulders must be behind the bar.

SuperFit Lorton Workout 1

In 8 minutes...

40 Calorie Row

30 Clean/Jerks (135/95 RX) (115/75 N/M)

40 CALORIE ROW

 


Rules:  Athletes will have 8 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.

 

 

Row:  Athletes will row for 40 calories each round. Athletes must reset the rower for their second round of calories.

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.

SuperFit Lorton Workout 1

In 8 minutes…

40 Calorie Row

30 Clean/Jerks (135/95 RX) (115/75 N/M)

40 Calorie Row


 

Rules:  Athletes will have 8 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.

 

Row:  Athletes will row for 40 calories each round. Athletes must reset the rower for their second round of calories.

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 Commonwealth Games Workout 3

8 Minute Cap

21-15-9

SNATCH (115/75 RX) (75/55 N/M)

C2B PULLUPS (PULLUPS - N/M)

 


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

Snatch:  The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Full, split, deadlift into a hang snatch, are all acceptable.  A full squat is not required.

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.