Goblet Squat

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 Lorton 2017 - Workout 2

AMRAP 15

20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)


Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

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.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

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.

Team SuperFit DC Workout 3

In 12 Minutes Complete:

120 Goblet Squats (24kg/16kg)

Max Calories Row

 


Rules: Teams will have 12 minutes to complete 120 Goblet Squats and then row as many calories as possible on the Concept 2 Rower.  Goblet Squats maybe broken up between partners as needed.  Athletes will be responsible for setting their own rower during the workout.  One partner may set-up the rower while the other is doing Goblet Squats..  Only one partner may work at a time.

 

Goblet Squats:  The kettlebell must be held at chest level in front of body.  Athletes must pass through a full squat (hip crease below the knee) and finish with the hips and knees fully extended.

Scoring:  Total Row Calories