Box Jumps

Team SuperFit Hampton Roads 2017 | Workout 3

3 RFT

30 Box Jumps

(MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

25 Wall Balls (20/14)

20 Deadlifts

(185/125 RX/M) (135/85 N)


 

Rules: Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

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!

Team SuperFit Charlotte January 2017 | Workout 1

3 rounds

In 3 minute complete

30 Box Jumps (MM RX 30) (MF and FF RX 24) (MM Novice 24) (MF and FF Novice 20)

*Then*

Max Rep Snatch (135/85 RX) (95/65 N)


Rules:  The workout will be three, three minute rounds.  There will be no transition between rounds.  At the top of each three minute round teams will complete 30 Box Jumps.  With the remaining time of the round teams will complete as many snatches as possible.  Rd. 1 (135/85 RX) (95/65 N), Rd. 2 (155/105 RX) (115/75 N), Rd. 3 (185/125 RX) (135/85 N).  Score will be total snatch reps.  Only one person works at a time.  Teammates may switch at any point.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

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.  A full squat is not required.

 

Team SuperFit Roanoke Workout 3

AMRAP 10

Part I

20 Cal Row

30 T2B

40 Box Jump Overs (24 RX) (20 N)

Part II

Max Rep Wall Balls (20/14)


Rules: For part I, teams will have 10 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many wall balls as possible during the same 10 minute period.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

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.

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.

T2B:  The feet must break the vertical 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 Bel Air Workout 1

2 Minute Max Calorie Assault Bike

30 seconds rest

2 Minute Max Rep Deadlifts (275/185 RX)(225/155 N/M)

30 seconds rest

2 Minute Max Rep Box Jump (30/24 RX) (24/20 N/M)


Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations.  Each team will have 2 assault bikes and 2 boxes.  This event will be scored as total points. Assault Bike = 3pts, Deadlift = 2 pts, Box Jumps = 1pt. Only one person may work at a time on the deadlift and box jumps.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

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!

Team Superfit Apex Workout 3

4 Rounds for Time

11 MINUTE CAP

30 CALORIE ROW

25 BOX JUMPS (MM RX 30)(MF & FF RX 24)(MM NOVICE/MASTERS 24)(MF & FF NOVICE/MASTERS 20)

20 SNATCHES (115/75 RX)(75/55 N)

 


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.  Teammates may switch at any point.

Row:  Teams will row until they reach 30 calories

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Snatch: 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.

Team SuperFit Richmond Workout 3

3 Rounds For Time

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps (MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

20 HSPU (KB Snatch 24/16 N)

 


Rules:  Teams will have 9 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch at any point.

 

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.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

HSPU: Deficit will be announced at the event.  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 KB Snatch, the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.

Team SuperFit Charlotte Workout 3

5 Rounds

In 2 minutes complete…

Max Rep Box Jump (30/24 RX) (24/20 N)

Max Calorie Row

*w/ Overhead Barbell Hold (135/85 RX) (95/65 N)


 

Rules:  Teams will split into same sex pairs.  During each round, one pair will complete max rep box Jumps while the other completes a max calorie row.  Pairs will alternate movements each round. There will be a 15 second transition between rounds.  While the box jumps and row are being completed, the other two teammates will perform an overhead hold with a barbell.

 

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Overhead Barbell Hold:  The athlete must keep the plate overhead and over the body.  If the plate is dropped or touches the head, athletes must switch.

Row: The rower must be reset each round.

 

Team SuperFit Lorton Workout 2

11 Minute Cap

Part I

50 Cal Row

50 Box Jump Overs (24/20 All Divisions)

w/ deadlift hold (185/125 Rx) (135/85)

Part II

100 C2B Pullups (Pullups - N)


Rules:  Teams will have 11 minutes to complete the workout.  Teams will split into same sex pairs.  Each pair will complete a 50 calorie row and 50 box jump overs.  The second pair may not begin until the first pair is done with the row.  The second pair may not move on to the next movement until the first pair is finished. ***While each pair is working on part I a deadlift must be held.  If the bar is dropped athletes must switch.  Once both teams have completed part I the team must complete 100 pullups.  Only one person may perform pullups at a time.  While pullups are being performed both deadlift bars must be held.***

Scoring:  Time to complete 100 pullups.  Teams will receive a one second penalty for each pullup rep not completed within the time cap.