Burpee

Team SuperFit Roanoke - Workout 3

In 15 minutes...

8 RFT

15 Calorie Row

12 Synchronized Burpees

9 C2B Pullups (Pullups N)

 


Rules: Teams will have 15 minutes to complete the workout.  Teams will split into coed pairs.  Pairs will alternate full rounds until 8 total rounds are complete.  They will be assessed a one second penalty for each rep not completed within the time cap.

Row: An athlete must stay on the rower until the requisite number of calories are met.  

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 bar.  The jumps do not have to occur at the same time.   

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  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 Hampton Roads 2017 | Workout 1

Part I

Amrap 5

5 Hang Snatch (115/75 RX/M40) (95/65 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Snatch


 

Rules:  Teams will have five minutes to complete as many reps as possible for part I.  At the 5 minute mark, teams will receive 5 minutes to work up to a 1 RM Snatch.  Only one person works at time.  Teammates may switch at any point.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Hang Snatch:  The bar must start below  the hip and finish overhead with the hips and knees fully extended with the elbows in front of the bar.  A full squat is 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!

Snatch:  The bar must be fulled from the floor and in one motion finish with the hips, knees, and elbows fully extended. Press outs are okay.  A hang snatch WILL NOT BE ALLOWED.  Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Raleigh 2017 | Workout 2

For Time:

14 minute Cap

60 Calorie Row

30 Burpee Box Jump Overs

(RX 30/24) (Int 24/20) (N - 20 male and female)

40 Calorie Row

20 Burpee Box Jump Overs

30 Calorie Row

10 Burpee Box Jump Overs

*w/ remaining time Max Calorie Row*


Rules:  Teams will have (14) minutes to complete the workout. With the remaining time, teams will row for max calories and get (1) second deducted from their time for each calorie rowed. Teams will be assessed a one second penalty for each rep not completed within the cap.

Row:  Athletes must stay on the rower until the correct number of calories are met.

Burpee Box Jumps:  The athlete’s chest must make contact with the floor.  The athlete must then touch on top of the box and then go over to the other side.  There must be a two-footed jump.  The athlete must face the box. NO STEP UPS!

Team SuperFit Charlotte January 2017 | Workout 2

For Time:

8 minute cap

20 Squat Cleans

(155/105 RX) (115/75 N)

30 Burpees

150 DUs (75 Novice)

30 Burpees

20 Squat Cleans

(155/105 RX) (115/75 N)


 

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

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!

Squat Cleans:  The bar must be pulled from the floor, pass through a full squat and  finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed. A power clean into a front squat is allowed.

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

SFNC 2016 Pro Division Final Workout

For Time:

40 One Arm DB OHS (60/40)

Handstand Walk

3rds

10 Hang Cleans (185/125)

10 Bar Facing Burpees

Handstand Walk

20 Axle Thrusters (135/95)



Rules:  All reps must be completed before moving on to the next movement.  First athlete to finish, wins!