Max Rep

Team SuperFit Richmond Workout 2

4 Rounds

In 90 seconds complete…

20 C2B Pullups (12 Pullups Novice)

Max Rep STOH

Rds. 1-2 (135/85 RX) (95/65 N)

Rds. 3-4 (155/105 RX) (115/75 N)


 

Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 20 C2B Pullups (RX) or 12 Pullups Novice) With the remaining time, teams will complete as many STOH as possible. Score will be total points.  Point values start at 1 point for rounds 1-2 and increase to 2 points for the 3rd and 4th rounds.  All C2B/pullups must be completed before STOH attempts begin.

 

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/Masters athletes must get their chin over the bar with arms fully extended at the bottom of the movement.

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk is acceptable.

Team SuperFit Lorton Workout 1

In 10 Minutes

30-20-10

Synchronized Thrusters (135/85 RX) (95/55 N)

Synchronized Bar Facing Burpees

*w/ Remaining Time, Max Rep Squat Clean (205/145 RX) (135/85 N)

 


Rules:  Teams will get 10 minutes to complete the 30-20-10 rep scheme.  With the remaining time, teams will complete as many reps as possible of squat cleans.  The 30-20-10 will also be synchronized with one male and one female partner working together for coed teams and two people working together for same sex teams..  For all synchronized reps, athletes must start each rep at the same time and finish each rep at the same time. If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time.  Teammates may sub out at any point. The weights will increase to (155/105 RX) and (115/65 N) for the round of 20.  The weights will increase again for the round of 10 (185/125 RX) (135/85 N).  With remaining time, teams will complete as many squat cleans as possible.  Only one person may work at time.  

Scoring:  The 30-20-10 and squat cleans will be scored as two separate events.  Teams will receive a one second penalty for each rep not completed within the time cap.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Burpees:  The 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.

Team SuperFit Hampton Roads Workout 1

4 Rounds

In 90 Seconds Complete...

20 Box Jumps (M/RX 30) (MF/F 4X 24) (M Novice 24) (MF/f Novice 20)

Max Rep Thrusters

*Thruster weight increases each round*

RX: 115/75, 135/85, 155/105, 185/125

Novice: 75/55, 95/65, 115/75, 135/85

 


Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 20 box jumps. With the remaining time of the round, teams will complete as many thrusters as possible. Score will be total points.  Point values increase by 1 point at each bar, starting at 1pt at the first bar and finishing with 4 points.  All box jump reps must be completed before thruster attempts begin.

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

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.  

Team SuperFit Forney Workout 1

2.5 min Max Rep C2B Pullups (RX) (Pullups - N/M)

Rest 20 Seconds

2.5 min Max Rep Box Jump (30/24 RX) (24/20 N)

Rest 20 Seconds

2.5 min Max Rep STOH (135/85 RX) (95/65 N/M)

 


Rules:  Teams will have 2.5 minutes at each station to complete as many reps as possible. There will be a 20 second transition to the next movement.  Scoring will be total points.  Pullups = .5pt. Box Jumps = 1pt.  STOH = 1.5pts.

 

 

C2B Pullups:  The athlete's chest must make contact with the bar at any point below the collar bones.  The arms must be fully extended at the top of the movement.  For the scaled divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

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.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

Team SuperFit Bel Air Workout 1

2 min Max Calorie Assault Bike

Rest 30 Sec

2 min Max Rep Clean (185/125)(135/185)

Rest 30 Sec

2 min Max Calorie Row

 


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 event.  Each team will have 2 assault bikes and 2 rowers.  This event will be scored on a total point basis. Assault Bike = 3pts, Clean = 2 pts, Row = 1pts.

 

 

Cleans: Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended.  Elbows must be in front of the bar.  Squat, power, and deadlifts hang cleans are all acceptable.