C2B

Team SuperFit Lorton 2018 - Workout 3

10 Minute Cap

8 RFT

3 Power Cleans (135/85 RX) (95/65 N)

6 Front Rack Lunges (135/85 RX) (95/65 N)

9 C2B Pullups (Pullups - N)


 

Rules: Teams will have 10 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Power Clean:  The bar pulled from the floor each rep and finish with bar at the shoulderswith the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

Front Rack Lunge: Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

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 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 Bel Air 2017 - Workout 3

2RFT

(Novice Teams)

10 minute cap

15 Pullups

30 Burpees over rower

15 T2B

30 Cal Row

 

2RFT

(RX Teams)

10 minute cap

30 C2B Pullups

30 Burpees over rower

30 T2B

30 Cal Row


Rules: Team must complete the workout within the 10 minute cap.  They will be assessed a one second penalty for each rep not completed within the cap.

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.

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.

Burpees:  Will be performed with a hand release over the rower.  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.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  No ‘divebombing’ over the rower!  The feet MUST touch the floor before the hands when jumping over the bar!

 

Team SuperFit Charlotte - Workout 3

10 Minute Cap

3 RFT

40 Box Jump Overs (24 RX/ 20 N)

20 C2B Pullups (Pullups - Novice)


 

Rules:  Teams will split into pairs.  Coed teams will split into coed pairs.  While one pair is working on the rep scheme the other pair is holding a barbell overhead (135/85 RX) (95/65 N).  When one person drops the barbell from overhead, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is holding their bars overhead.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

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.

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 Raleigh 2017 | Workout 1

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int) (25 - N)

15 Clean/Jerks (185/125 RX) (135/85 Int) (115/75 N)

Max Rep C2B Pullups (C2B - Int) (Pullups - N)


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete the required work before their pullups.  If a team does not complete the required double unders and clean/jerks, they must start over at the next round.  Scoring will be total pullup reps. Only one person works at a time.  Teammates may switch at any point.

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

Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

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 Richmond Workout 2

4 Rounds

In 90 seconds complete…

20 C2B Pullups (12 Pullups Novice)

Max Rep STOH

Rds. 1-2 (135/85 RX) (95/65 N)

Rds. 3-4 (155/105 RX) (115/75 N)


 

Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 20 C2B Pullups (RX) or 12 Pullups Novice) With the remaining time, teams will complete as many STOH as possible. Score will be total points.  Point values start at 1 point for rounds 1-2 and increase to 2 points for the 3rd and 4th rounds.  All C2B/pullups must be completed before STOH attempts begin.

 

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/Masters athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk is acceptable.

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.

Team SuperFit Bel Air Workout 2

4 Rounds For Time

9 minute cap

40 Wall Balls

20 C2B (Pullups - novice)

10 Snatches (155/105)(95/65)

 


Rules:  Teams will receive 9 minutes to complete 4 rounds of the workout.  Only one person may work at a time.  Teams may split the work in any manner and will be assessed a (1) second penalty for each rep not completed within the time cap.  Score will be total time.

 

 

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.

C2B Pullups:  The athletes chest must make contact with the bar at any point from the collar bones to the sternum.  The arms must be fully extended at the top of the movement.  For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

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.