HSPU

Team SuperFit Richmond 2018 - Workout 2

For time: (8 Minute Cap)

80 Wall Balls

70 Weighted Step Ups (50/35 all divisions) (24/20 All divisions)

60 HSPU (RX/Intermediate) (SA DB Clean/Jerk 50/35 - Novice)


 

Rules:  Teams will have 8 minutes to complete the workout.  Novice teams will perform a single arm DB clean and jerk instead of HSPU.  Only one person works at a time. 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.

Weighted Step Ups:  Athletes will hold one dumbbell in any manner.  They will step up on to the box, touching both feet on top before going over to the other side.  Athletes do not have to open their hips on top of the box. The rep ends when both feet hit the floor.

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the SA DB C/J the dumbbell must past between the knees, be pulled to the shoulder then pressed overhead with the hips, knees fully extended with the arms locked out and dumbbell over the body.

Team SuperFit Bel Air Workout 3

 

 

 

For time:

10 Minute Cap

20 Burpees

50 Wall Balls (20/14 all divisions)

20 Burpees

50 HSPU (RX) (STOH N/M 115/75)

20 Burpees

50 C2B Pullups (RX/M) (Pullups N)


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

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! No DIVEBOMBING!

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.

HSPU: The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended with the bar over the body.

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 Richmond Workout 3

3 Rounds For Time

9 minute cap

40 Wall Balls (20/14 RX/N)

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

20 HSPU (KB Snatch 24/16 N)

 


Rules:  Teams will have 9 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.

 

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.  

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the KB Snatch, the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.

Team SuperFit Lorton Workout 3

Amrap 9

Part I

100 Double Unders

50 HSPU (HR Pushups - N)

25 OHS (115/75 RX) (75/55 N)

Part II

KB Swing (32kg/24kg RX) (24kg/16kg N)


Rules: For part I, teams will have 9 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many kettlebell swing as possible during the same 9 minute period.  At least one team member must be at the kettlebell at all times, while the other team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

Team SuperFit Hampton Roads Workout 3

In 8 Minutes

25 - 20 - 15

Wall Balls (20/14 RX/N)

DEFICIT HSPU (HAND RELEASE PUSHUPS N)

OHS (115/75 RX) (75/55)

 


Rules:  In 8 minutes teams must complete the chipper. Only one person may work at time. Teammates may switch at any point.

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.

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.

HSPU/HRP: Hands may not be placed outside of the plates.The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

SuperFit Lorton Workout 2

2 MIN MAX REP HSPU (RING PUSHUPS N/M)

REST 30 SECONDS

2 MIN MAX REP C2B/PULLUPS

REST 30 SECONDS

2 MIN MAX REP DEADLIFT (275/185) (225/155 N/M)

 


Rules:  Athletes will receive 2min at each stations to perform as many reps as possible with a 30 second transition b/w stations.  Each station will be scored as separate events and is worth 1/2 of a normal workout.

 

HSPU: Each athlete will use one abmat and two (2) 45# plates.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the ring pushups, the chest must make contact with the ring. Elbows must be fully extended at the top of the movement.

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.

Team SuperFit Roanoke Workout 2

AMRAP 12

PART I

40 Wall Balls (20/14 RX AND NOVICE)

30 T2B (KB SWINGS 24/16 NOVICE)

20 HSPU (HAND RELEASE PUSHUPS - NOVICE)

PART II

BURPEE BOX JUMPS (24 RX) (20 NOVICE)

 


Rules: For part I, teams will have 12 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many burpee box jumps as possible during the same 12 minute period.  One team member must be on the box at all times, while the other 3 team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

 

 

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.

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.

HSPU/HRP: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates.The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

Team SuperFit Maryland Workout 3

AMRAP 20

21-15-9

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

SYNCHRONIZED DEFICIT HSPU (BAR FACING BURPEES - NOVICE)

*WITH REMAINING TIME*

SYNCHRONIZED DEADLIFTS (245/165 RX) (185/125 NOVICE)

 


Rules:  Teams will get 10 minutes to complete the 21-15-9 rep scheme.  With the remaining time, teams will complete as many reps as possible of synchronized deadlifts.  The 21-15-9 will also be synchronized with one male and one female partner working together.  For all synchronized reps, athletes must descend at the same time each rep and ascend at the same time each rep.  If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time. One male and one female must work together.  Teammates may sub out at any point. The weights will increase to (165/105 RX) and (115/75 N) for the round of 15.  The weights will increase again for the round of 9 (195/135 RX) (135/95 N).

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.

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the bar facing burpees, athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same 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!