Charlotte

Team SuperFit Charlotte 4p 2018 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep squat clean


Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many squat cleans as possible. For the deadlifts, team members can switch out at any point.  For the squat cleans, only one person lifts at a time. Scoring will be total squat clean reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

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 deadlift into a hang squat clean and power cleans into front squats are acceptable.

Team SuperFit Charlotte 4p 2018 - Workout 3

10 Minute Cap

For Time

12-10-8

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

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

Synchronized Burpees


Rules:   Teams will have 10 minutes to complete the workout.  They will split into same sex pairs. Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins. Score will be total time it take for both pairs to complete the workout. There will be a one second penalty for each rep not completed within the time cap.

Hang Snatch:  The bar must be pulled from below the knee and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level. A squat is not required.

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.

Burpees:  The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time.  Each athlete must make a two footed jump. There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.

Team SuperFit Charlotte 2p 2017 - Workout 2

For Time:

8 minute cap

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

30 Snatches (135/85 RX) (115/75 Int) (95/65 N)

50 Alternating Pistols

(Front Rack Lunge 115/75 Int -  95/65 N)

30 Snatches (135/85 RX) (115/75 Int) (95/65 N)


 

Rules:  Teams will receive 8 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required. Novice and Intermediate teams will perform a front rack lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

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.

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 Charlotte 2p 2017 - Workout 1

Amrap 10

3 Hang Cleans (185/125 RX) (135/85 Int) (115/75 N)

6 Front Squats (185/125 RX) (135/85 Int) (115/75 N)

9 T2B

12 Deadlifts (185/125 RX) (135/85 Int) (115/75 N)


Rules:  RX and Intermediate teammates must pick two movements before the workout begins.  I.E.  Teammate 1 picks Front Squats and Deadlifts and Teammate 2 picks T2B and Hang Cleans.  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.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time.  The bar may be touched with the toes, top, or bottom of the feet.

Hang Cleans: The bar must start at or below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

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!

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 Charlotte - Workout 2

11 minute cap

30-20-10

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

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


 

Rules: Teams will have 11 minutes to complete the workout.  Coed teams will split into coed pairs.  The workout will completed in a follow the leader style format.  Pair 1 completes 30 fronts squats.  Pair 2 completes 30 Front Squats.  Pair 1 will then begin work on the 30 hang cleans then pair 2 will complete the 30 hang cleans.  The pattern will follow in the same manner for the round of 20 and the round of 10.

Hang Cleans: The bar must start below the hip and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans, hang power cleans, deadlifts into hang cleans, are all acceptable.

Front Squats: With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) finishing with the hips and knees fully extended at the top of the movement.

Team SuperFit Charlotte - Workout 1

3 Rounds

In 4 minutes complete

35 Synchronized Burpees

*Max Rep Snatch w/ remaining time*


 

Rules:  The workout will be made of (3) four minute rounds.  At the top of each round teams will complete 35 synchro burpees.  With the remaining time of each round, teams will complete as many snatches as possible.  Weights will increase each round.

RX = 135/85, 155/105, 185/125.  Novice = 95/65, 115/75, 135/85.  Any two team members can perform the burpees.  Only one team member will snatch at a time.

Burpees:  The athlete's’ chest must make contact with the floor. Athletes do not have to make contact with their chest at the same time. Athletes must get up at the same time.  Each athlete must make a two footed jump.  There must be a two foot jump w/ feet leaving the ground at the same time. The jumps do not have to occur at the same time.  

Snatch:  The bar must touch the floor each rep 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. Full “squat” snatches and split snatches are allowed, but not required.