C2B Pullups

Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

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 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 Charlotte 4p 2018 - Workout 2

AMRAP 11

Part I

60 KB Swings (24/16 All Divisions)

40 Box Jump Overs (24Rx/20N)

20 C2B Pullups (Pullups N)

Part II

Max Calorie Bike


Rules: Teams will have 11 minutes to complete as many reps as possible of Part I and Part II.  Only one person works at a time on Part I and II. The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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 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 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 Charlotte 2p 2017 - Workout 3

AMRAP 7

5 C2B Pullups (Pullups Int/N)

5 Calorie Row

10...10...15...15...20...20...


 

Rules: Teams will have 7 minutes to complete the workout.  Reps will increase by 5 each round. Teams must reset their rower each round.  If the rower isn’t reset, calories rowed will not count.

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 and Masters 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.

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

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 DC 2017 - Workout 1

2 Minute Max Rep C2B (Pullups N/M)

30 seconds rest

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

30 seconds rest

2 Minute Max Rep Squat Clean (185/125 RX) (155/105 M40+) (135/85 N)


 

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 event. This event will be scored as total points. C2B/Pullups = 1pt, Box Jump Overs = 2 pts, Squat Cleans = 3pts. Only one person may work at a 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 and Masters 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.

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.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar. A power clean into a front squat is acceptable.

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 and Masters 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.

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.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar. A power clean into a front squat is acceptable.

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.