Overhead Lunge

Team SuperFit Lorton 4p 2019 - Workout 3

11 MInute Cap

8 RFT

12 Echo Bike Cals

10 DB Snatch (50/35 All Divisions)

8 Overhead DB Lunge (50/35 All Divisions) (Goblet Lunge - Novice)


Rules:Teams will have 11 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Echo Bike Cals:  Athletes must stay on the bike until the monitor reads 8 cals.  Bikes must be reset each round. with the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

DB Snatch:  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.

OH Lunge:  With the DB overhead, the athlete must touch the floor with a knee and return to a fully standing position with the hips and knees fully extended.  Novice teams will perform a goblet lunge, keep the DB at chest level.

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.