Deadlift

Team SuperFit Richmond 2018 - Workout 1

5 Rounds

1 Minute Max Calorie Assault Bike

1 Minute Max Rep Deadlift

(225/155 RX/Intermediate) (185/125 Novice)


Rules:   The workout will be performed ladder-style.  There will be 5 bikes and 5 sets of bars set on the competition floor.  Teams will alternate 1 minute of max calories on the bike with one minute of max rep deadlifts. There will be a 30 second transition b/w stations.  Deadlift weights will increase each round. Deadlift weights will be as follows (225/155 RX/Int) (185/125 N) - (275/185 RX/Int) (225/155 N) - (315/225 RX/Int) (275/185 N) - (335/245 RX/Int) (295/205 N) - (365/255 RX) (315/225 N).  Total bike cals and total reps deadlifts will be scored separately.

Deadlift:  The athlete will start with the bar on the ground and lift the weight to the finish position with the hips and knees fully extended and the athlete’s shoulders behind the bar.  

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 Hampton Roads 2017 | Workout 3

3 RFT

30 Box Jumps

(MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

25 Wall Balls (20/14)

20 Deadlifts

(185/125 RX/M) (135/85 N)


 

Rules: Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

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!

SuperFit Lorton 2016 Workout 1

or Time:

8 minute cap

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

30 Deadlifts  (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)


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 cap.  

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!

T2B:  The feet must break the 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.

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.

 

Team SuperFit Bel Air Workout 1

2 Minute Max Calorie Assault Bike

30 seconds rest

2 Minute Max Rep Deadlifts (275/185 RX)(225/155 N/M)

30 seconds rest

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


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 team will have 2 assault bikes and 2 boxes.  This event will be scored as total points. Assault Bike = 3pts, Deadlift = 2 pts, Box Jumps = 1pt. Only one person may work at a time on the deadlift and box jumps.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

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 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 Raleigh Workout 2

AMRAP 9

4 Front Squats (185/125 RX) (135/85 N)

6 C2B Pullups (Pullups N)

8 Burpees

10 Deadlifts (185/125 RX) (135/85 N)


 

Rules:  RX teammates must pick two movements before the workout begins.  I.E.  Teammate1 picks Front Squats and Deadlifts and Teammate 2 picks Pullups and Burpees.  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.

C2B:  Athletes must make contact with the bar 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. Athletes may switch at any point but only one person may work at at time.

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!

Burpees:  Will be performed with a hand release over a bar.  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.  The feet MUST touch the floor before the hands when jumping over the bar!

 

SFNC 2016 Pro Division Workout 5

For Time:

11 Minute Cap

300 Row

15 Box Jumps (30/24)

15 Deadlifts (315/225)

300m Row

12 Box Jumps (30/24)

12 Deadlifts (315/225)

300m Row

9 Box Jumps (30/24)

9 Deadlifts (315/225)


 

Rules:  Athletes will have 11 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.  The top 4 finishers move on to the next round.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees fully extended.  The shoulders must be behind the bar.