DC

Team SuperFit DC 2018 - Workout 1

7 Minutes

3RM Thurster


Rules:  The workout will begin with 2 minutes of power cleans (155/105 RX/M) (115/75 N)  Teams will receive 1lb added to their score for each clean. At the two minute mark, teams will have the remaining time for each team member to establish their 3rm thruster.

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.

Power Clean:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not require. A deadlift to a hang power clean is acceptable.



Team SuperFit DC 2018 - Workout 2

AMRAP 10

5 Box Jumps Overs (24/20 All Divisions)

7 DB Snatch (50/35)

9 Single Arm DB OHS (50/35) (Goblet squats, N, M)




Rules:  Teams will get 10 minutes to perform as many reps as possible of the workout.  RX and Masters teams will alternate fully completed rounds. Novice teams may split the workout in any manner.  Only one person works at a time.

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.

DB Snatch: The dumbbell must touch the floor each rep and finish with the hips,knees, and elbows fully extended with the DB over the body.  Alternating is required. The free hand may not be used to assist in any way.

DB OHS:  With the DB overhead, athletes’ hips crease must go below the knee and finish with the hips and knees fully extended. The DB can be held in any manner  at chest level for the goblet squats.



Team SuperFit DC 2018 - Workout 3

For Time:

13 Minute Cap

75 Calorie Row

1200m Run w/ 45# plate

75 Calorie Row



Rules:  Teams will receive 13 minutes to complete the workout.  They will be assessed a one second penalty for each rep not committed within the time cap.  The run will count as 1 “rep”. Athletes will run together. Work on the second row cannot begin until both teammates are in their lane.

Row: Only one person rows at a time.  A teammate may help strap in their teammate or switch the damper.  They may not pull on the change when switching rowers. Only one person rows at a time.

Plate Run:  Teammates will run together.  The plate must be carried at all times by at least one athlete.  

Team SuperFit DC 2017 - Workout 2

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)

*1 minute rest*

Amrap 4

5 Snatch (135/85 RX) (115/75 M40+) (95/65 N)

5 OHS (135/85 RX) (115/75 M40+) (95/65 N)


 

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.

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.

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.

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 DC 2017 - Workout 3

In 12 minutes…

800m tether run

Max Calorie Row


 

Rules:  Teams will begin workout by completing an 800m run.  With the remaining time, teams will row for as many calories as possible.  Score will be total calories.

Run:  Each teammate must hold on to the rope throughout the 800m.

Rown:  Teammates may switch at any point.  Competitors will be allowed to adjust their partner’s feet straps and dampers.  Competitors will not be allowed to pull on the handle while their partner is getting on/off the rower.