Front Squat

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 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 Bel Air Workout 2

Amrap 8

5 T2B

5 Hang Clean (155/105 RX) (135/85 M) (115/75 N)

5 Front Squats (155/105 RX) (135/85 M) (115/75 N)

10...10...10...15...15...15…


Rules:  Teams will have 8 minutes to complete as many reps as possible.  Reps will increase by 5 each round.  ****Novice teams will do 5 T2B to start each round.  Hang Clean and Front Squat reps will continue to increase by 5 each round.**** Only one person may work at a time.  Teammates may switch at any point.

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.

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.

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.

 

Team SuperFit Richmond Workout 1

Front Squat Ladder

Novice Women:  55-65-75-85-95-105-115-125-135-145

Novice Men: 95-115-135-145-155-165-175-185-205-225

RX Women: 85-105-115-125-135-145-155-165-175-185

RX Men: 135-155-185-205- 215-225-235-245-255-275

 


Rules:

Teams will get 35 seconds at each bar to complete 5 reps.  There will be a 10 second transition to the next bar.  Once a team cannot complete 5 reps, the workout is over.  Reps may be partitioned in any manner.  Only one person may work at a time.  For teams that reach the final bar(s) they will complete as many reps as possible as a tiebreaker.


Front Squat:  Athletes must pass through a full squat (hip crease below the knee) and stand up with the hips and knees fully extended.  A squat clean may count as the first rep.

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!

 

Team SuperFit Charlotte Workout 1

4 Rounds For Time

10 minute cap

20 Box Jumps (24/20 All Divisions)

15 T2B (KB Swings 24/16 N)

20 Box Jumps (24/20 All Divisions)

15 Front Squats HSPU (165/115 RX) (115/75 N)

 


Rules: Teams will receive 10 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

 

 

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.  NO STEP UPS!

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. For the KB Swing, the bottom of the bell must face the floor and finish with the bottom facing the ceiling.

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Team SuperFit San Antonio Workout 3

6 Minute Cap

120 Double Unders (120 Singles Scaled)

60 DEADLIFTS (205/135 RX) (155/105 N)

30 FRONT SQUATS (155/105 RX) (135/85 N)

 


Rules:  Teams will get 6 minutes to finish the chipper.  Only one teammate works at a time.  Teammates may switch at any point.  Teams are responsible for changing their own weights.

 

 

Double Unders:  The rope must pass under the feet twice for a rep to count.  If the rope is trapped under the feet on the second pass, the rep DOES NOT COUNT.  

Deadlifts:  The athlete must finish with hips and knees fully extended with the shoulders behind the bar.  No “bouncing” is allowed!

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Team SuperFit Cary Workout 1

8 Minutes

5 RM Front Squat

 


Front Squat:  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.  Racks will be provided.  Your score will be total weight between teammates.