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.

2017 SuperFit Games Championship - Pro Workout 4

11 Minutes

35 Assault Bike Calories

10 Clean/Jerks (155/105)

35 Assault Bike Calories

10 Clean/Jerks (185/125)

35 Assault Bike Calories

10 Clean/Jerks (205/135)



Rules:  Athletes will have 11 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  Athletes are responsible for changing their own weight.

2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

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 time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

 

2017 SuperFit Games Championship - Pro Workout 1

8min time cap

1rm

Snatch + Hang Snatch


 

Rules:  Athletes will get 8min to reach a max snatch+hang snatch. They will only be allowed three attempts to reach their max.  Score will be the highest successful lift.

Snatch:  The bar must be pulled from the floor and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.  

Hang Snatch: The bar must be pulled from below the hip and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.