Pistols

Team SuperFit Lorton 2017 - Workout 2

AMRAP 15

20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)


Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

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 the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

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.

Team Superfit DC Workout 3

For Time

7 Minute Cap

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

50 Alternating Pistols (KB Lunges 24KG N/M)

25 Clean/Jerks (165/115 RX) (115/75 N/M)

 


Rules:  Teams will receive 7 minutes to complete the workout.  Only one person may work at time.  Teammates may switch at any point.  All pistols and lunges must be alternating.  A one second penalty will be assessed for each rep not completed within the time cap.

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. Novice teams will perform KB Lunge. The knee must touch the floor each rep with the athlete standing up, with their hips and knees full extended and the feet together.  Alternating is required.

Clean and Jerk:  The bar must be pulled from the floor,  to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

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.

 

SuperFit Lorton Workout 3

For Time: 7 Minute Cap

20 Alternating Pistols (BURPEES (N/M)

10 SNATCH (155/105 RX) (115/75 N/M)

16 ALTERNATING PISTOLS (BURPEES N/M)

8 SNATCH (155/105 RX) 115/75 N/M)

12 ALTERNATING PISTOLS (BURPEES N/M) 

6 SNATCH (155/105 RX) (115/75 N/M)

8 ALTERNATING PISTOLS (BURPEES N/M)

4 SNATCH (155/105 RX) (115/75 N/M)

4 ALTERNATING PISTOLS (BURPEES N/M)

2 SNATCH (155/105 RX) (115/75 N/M)

 


Rules:  Athletes will get 7 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.

 

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.

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.  Full “squat” snatches and split snatches are allowed, but not required.

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!

Team SuperFit Richmond Workout 2

4 Rounds For Time

9 minute cap

20 C2B PULLUPS (10 PULLUPS - NOVICE)

20 BURPEES

20 PISTOLS (FR. RACK LUNGE 75/55 NOVICE)

 


Rules:  Teams will get 9 minutes to complete to the workout.  They will receive a 1 second penalty for each rep not completed within the time cap.  Only one person may work at a time.  Teammates may switch as any point.

 

 

C2B Pullups:  The chest must make contact with the bar 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.

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.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  NO DIVEBOMBING!

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the other remaining off the floor. The athlete must stand all the way up (hips fully extended) before the other leg makes contact with the ground. ALTERNATING IS REQUIRED!. Novice teams will perform a front rack lunge.  The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.

Team SuperFit Lorton Workout 2

In 10 Minutes

ROW 100 CALS (AS A TEAM)

*WITH REMAINING TIME*

AMRAP

10 DEADLIFTS (185/125) (135/85)

10 PISTOLS (NOVICE TEAMS WILL PERFORM FRONT SQUATS - 135/85)

 


Rules:  Teams will begin the workout with a 100 calorie row.  With the remaining time, teams will then complete as many reps as possible above the couplet.  Only one person works at a time.  Teammates may switch at any point. Score will be total reps of the couplet.  To break ties, the 100 calorie row time will be recorded. (Tie-break winners will be indicated by decimal place points)

 

 

Row:  Teams will row until they reach 100 calories.

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!

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. Novice teams will perform a front squat.  The hip crease must pass below the knee with the athlete finishing with the hips and knees fully extended.

Team SuperFit Raleigh Workout 2

AMRAP 9

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

15 BURPEES

20 PISTOLS (NOVICE - FRONT RACK LUNGE 75/55)

 


Rules:  Teams will get 9 minutes to complete as many reps of the triplet as possible.  Only one person may work at a time.  Teams can switch at any point.  Score will be total reps.

 

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.

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.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  NO DIVEBOMBING!

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 not required. Novice teams will perform a front rack lunge.  The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.