Apex

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.