Overhead Lunge

2017 SuperFit Games Championship - Team Workout 2

AMRAP 5

8 Wall Balls

4 Overhead Lunges (135/85 RX) -

Front Rack Lunges (115/75 M40+) (95/65 N/M50+)

*rest 1 min*

AMRAP 5

8 Wall Balls

4 Overhead Lunges (135/85 RX) -

Front Rack Lunges (115/75 M40+) (95/65 N/M50+)


 

Rules:  Teammates must chose a movement to perform for the first AMRAP.  They will only perform that movement during the first AMRAP.  At the end of the 1min rest, teammates will switch movements and perform them for the second AMRAP.  Score is the total number of reps.  Only one person works at a time.

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.

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.  For the front rack lunge, the bar must be racked at the shoulders.  The athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Team SuperFit Roanoke Workout 3

AMRAP 10

OVERHEAD LUNGE (115/75 RX) FRONT RACK LUNGE NOVICE (95/65)

*EMOM*

40 DOUBLE UNDERS (20 NOVICE)

12 CAL ROW

 


Rules:  At the top of each minute teams will complete 40 Double Unders (20 Novice) and a 12 calorie row.  With the remaining time of each minute, teams will complete as many lunges as possible.  RX teams will peform overhead lunges.  Novice teams will perform front rack lunges.  DUs and calories may be completed simultaneously.  Only one man and one woman may work on lunges at the same time.

 

 

Overhead Lunge:  With the bar overhead, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Front Rack Lunge:  With the bar racked at the shoulders, the athlete must touch one knee to the floor and stand up with the hips and knees fully extended.  They must repeat the same process for the second knee.

Double Unders:  The rope must completely pass under the feet twice for a rep to count.

Row:  The row must be reset before each round.