Championship

2017 SuperFit Games Championship - Pro Workout 4

11 Minutes

35 Assault Bike Calories

10 Clean/Jerks (155/105)

35 Assault Bike Calories

10 Clean/Jerks (185/125)

35 Assault Bike Calories

10 Clean/Jerks (205/135)



Rules:  Athletes will have 11 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap.  Athletes are responsible for changing their own weight.

2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

Rules: Athletes will have 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

 

2017 SuperFit Games Championship - Pro Workout 1

8min time cap

1rm

Snatch + Hang Snatch


 

Rules:  Athletes will get 8min to reach a max snatch+hang snatch. They will only be allowed three attempts to reach their max.  Score will be the highest successful lift.

Snatch:  The bar must be pulled from the floor and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.  

Hang Snatch: The bar must be pulled from below the hip and in one continuous motion, 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.  Athletes must pass perform a “squat snatch”.  

 

2017 SuperFit Games Championship - Team Workout 3 (Novice/Masters 50+)

8 minute Cap

15-12-9-6-3

Deadlift+Hang Clean (115/75 N/M50+)

Pullups


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

Pullups:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count.

2017 SuperFit Games Championship - Team Workout 3 (RX/Masters 40+)

 

8 minutes 

15 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

30 C2B Pullups (Pullups Masters 40+)

12 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

24 C2B Pullups (Pullups Masters 40+)

9 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

18 C2B Pullups (Pullups Masters 40+)

6 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

12 C2B Pullups (Pullups Masters 40+)

3 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

6 C2B Pullups (Pullups Masters 40+)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep. A full squat is not required.

C2B:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count. Masters 40+ will perform pullups.  The arms must be fully extended at the bottom of the movement.  The chin must break the plane of the bar.

2017 SuperFit Games Championship - Team Workout 2

AMRAP 5

8 Wall Balls

4 Overhead Lunges (135/85 RX) -

Front Rack Lunges (115/75 M40+) (95/65 N/M50+)

*rest 1 min*

AMRAP 5

8 Wall Balls

4 Overhead Lunges (135/85 RX) -

Front Rack Lunges (115/75 M40+) (95/65 N/M50+)


 

Rules:  Teammates must chose a movement to perform for the first AMRAP.  They will only perform that movement during the first AMRAP.  At the end of the 1min rest, teammates will switch movements and perform them for the second AMRAP.  Score is the total number of reps.  Only one person works at a 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.

Overhead Lunge:  With the bar overhead, 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.  For the front rack lunge, the bar must be 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.

2017 SuperFit Games Championship - Team Workout 1

8 Minutes

1rm

Snatch + Hang Snatch


 

Rules:  Teams will get 8min to reach a max snatch+hang snatch for each team member. Score will be total weight.

Snatch:  The bar must be pulled from the floor and in one continuous motion, 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.  A full squat is not required.

Hang Snatch: The bar must be pulled from below the hip and in one continuous motion, 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.  A full squat is not required.