KB Swing

Team SuperFit Charlotte 4p 2018 - Workout 2

AMRAP 11

Part I

60 KB Swings (24/16 All Divisions)

40 Box Jump Overs (24Rx/20N)

20 C2B Pullups (Pullups N)

Part II

Max Calorie Bike


Rules: Teams will have 11 minutes to complete as many reps as possible of Part I and Part II.  Only one person works at a time on Part I and II. The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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.

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 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.

Team SuperFit Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 minutes to complete as many reps as possible of Part I and Part II. Only one person works at a time on Part I and II.  The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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.

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 completely 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.

Team SuperFit Charlotte January 2017 | Workout 3

AMRAP 7

7 T2B

14 Cal Row

21 KB Snatch (24/16) (KB Swing N - 24/16)


 

Rules:  Teams will have 7 minutes to complete as many reps as possible.  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.

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.  For the KB Swing, the bottom the bell must point toward the floor then finish pointing toward the ceiling w/ the arms full extended.

 

Team SuperFit Charlotte Workout 2

For time:

10 Minute Cap

30 Snatch (115/75 RX) (75/55 N)

60 Alternating Pistols (KB Goblet Squat 24kg/16kg N)

30 Snatch (115/75 RX) (75/55 N)

60 T2B (KB Swings (24kg/16kg N)


 

Rules:  Teams will receive (10) minutes to complete the workout.  Teams will split into pairs, either same sex or coed.  The workout will performed as a “waterfall” or “follow the leader”.  The second pair may not begin until the first pair has completed their first 30 snatches.  The second pair may not move on to the next movement until the first pair has finished.  Teams will be assessed a one second penalty for each rep not completed within the cap.

Snatch:  The bar must touch the floor each time 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.  The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.   A full squat is not required.

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 goblet squats, the bell must be held at the chest and the athlete must pass through a full squat, finishing with the hips and knees fully extended.

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.

KB Swing:  The movement starts with bottom of the KB pointed to the floor and finish with the bottom of the KB pointed at the ceiling (12 o’clock) w/ the 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 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 Houston Workout 2

In 10 Minutes

30 - 24 - 18

DEADLIFT (225/155 RX) (185/125 N)

KB SNATCH (24KG/16 KG RX) (KB SWING NOVICE 25/16)

*WITH REMAINING TIME MAX CALORIE ROW*

 


Rules:  Teams will have (10) minutes to complete the rep scheme. Only one person may work at a time.  With the remaining time, teams will row for as many calories as possible.  Scoring will be max calories rowed.

 

 

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!

KB Snatch:  The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended. For the KB SWING, the bottom of the KB must face the floor at the bottom of the movement and the ceiling at the top of the movement (approx 12 o’clock) for a rep to count.

Max Cal. Row:  After the KB snatches are completed, teams will have the remaining time to row for calories.  Teammates may switch as many times as they want.