Burpees

Team SuperFit Bel Air Workout 3

 

 

 

For time:

10 Minute Cap

20 Burpees

50 Wall Balls (20/14 all divisions)

20 Burpees

50 HSPU (RX) (STOH N/M 115/75)

20 Burpees

50 C2B Pullups (RX/M) (Pullups N)


Rules:  Teams will have 10 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch as any point.  There will be a one second penalty for each rep not completed within the time 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! No DIVEBOMBING!

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.

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 abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended with the bar over the body.

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Team SuperFit Charlotte Workout 1

Part I

Amrap 6

5 Hang Cleans (155/105 RX) (115/75 N)

5 Burpees

10...10...15...15...20...20….

Part II

5 Minutes

1RM Clean



Rules:  Teams will spilt into same sex pairs.  Each pair will work on part I simultaneously.  At the 6 minute mark, teams will receive 5 minutes to work up to a 1 RM Clean.  Only one male and one female may work at a time.  The workout will be scored 2 separate events.  Part I scoring = total reps as a team.  Part II = total weight as a team.

Team SuperFit Lorton Workout 1

In 10 Minutes

30-20-10

Synchronized Thrusters (135/85 RX) (95/55 N)

Synchronized Bar Facing Burpees

*w/ Remaining Time, Max Rep Squat Clean (205/145 RX) (135/85 N)

 


Rules:  Teams will get 10 minutes to complete the 30-20-10 rep scheme.  With the remaining time, teams will complete as many reps as possible of squat cleans.  The 30-20-10 will also be synchronized with one male and one female partner working together for coed teams and two people working together for same sex teams..  For all synchronized reps, athletes must start each rep at the same time and finish each rep at the same time. If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time.  Teammates may sub out at any point. The weights will increase to (155/105 RX) and (115/65 N) for the round of 20.  The weights will increase again for the round of 10 (185/125 RX) (135/85 N).  With remaining time, teams will complete as many squat cleans as possible.  Only one person may work at time.  

Scoring:  The 30-20-10 and squat cleans will be scored as two separate events.  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.

Burpees:  The athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same time.

Team SuperFit Hampton Roads Workout 1

8 minutes

2RM Hang Clean


 

Rules:  The workout will begin with 3 minutes of burpees.  Teams will receive 1lb added to their score for each burpee completes.  With the remaining 5 minutes, teams will work up to a 2RM Hang Clean.  Only one person may work at a time.  Teammates may switch at any point.  Teams will receive 1lb added to their score for each burpee completed.


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!

Hang Cleans:  The bar must start below  the hip, 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 hang power clean into a front squat will be acceptable. If the bar is dropped, athletes must begin their 2RM attempt again.

Team SuperFit Raleigh Workout 2

AMRAP 9

4 Front Squats (185/125 RX) (135/85 N)

6 C2B Pullups (Pullups N)

8 Burpees

10 Deadlifts (185/125 RX) (135/85 N)


 

Rules:  RX teammates must pick two movements before the workout begins.  I.E.  Teammate1 picks Front Squats and Deadlifts and Teammate 2 picks Pullups and Burpees.  Each will perform those two movements for the duration of the workout.  Novice teams may break up the work in any manner.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

C2B:  Athletes must make contact with the bar below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement. Athletes may switch at any point but only one person may work at at time.

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!

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!

 

Team SuperFit Delaware Workout 2

AMRAP 7

Deadlifts (275/185 RX) (225/155 N)

*EMOM*

8 Burpees

10 C2B Pullups (Pullups - N)

 


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 8 Burpees and 10 C2BPullups/Pullups.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all reps are complete, teams will have the remaining time in each minute to complete as many deadlifts as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total deadlift reps.

 

 

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

C2B Pullups:  The chest must make contact with the bar 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.

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!

Team SuperFit Charlotte Workout 3

For Time

7 minute cap

40 Burpees

20 OHS (135/85 RX) (95/65 N)

30 Burpees

15 Hang Snatch (135/85 RX) (95/65 N)

20 Burpees

10 Snatch (135/85 RX) (95/65 N)

 


Rules:  Teams will get 7 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.  All RX athletes WILL BE REQUIRED to pass through a full squat for each barbell rep.  A squat WILL NOT BE REQUIRED for novice athletes except for the OHS.

 

 

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!

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

Hang Snatch:  The bar must be pulled from below the hip 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.

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 not allowed.

Team SuperFit San Antonio Workout 2

AMRAP 8

15 BURPEES

10 HANG SNATCH (115/75 RX) (75/55 N)

5 OHS (115/75 RX) (75/55 N)

 


Rules:  Teams will receive 8 minutes to complete as many reps as possible of the triplet.  Teams may divide the work in any manner but only one person may work at a time.

 

 

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!

Hang Snatch:  The bar must be pulled between the knee and the hip and in one motion finish locked out overhead with the hips and knees fully extended.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.