Pullups

Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

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 Apex 2017 - Workout 1

In 8 minutes

Max Complex (1 Squat Clean + 1 Hang Clean)

Max Rep Muscle Up (I/C2B Pullups, N/Pullups)


 

Rules:  Teams will have five minutes to work up to a max complex.  With the remaining three minutes, teams will complete either max rep ring muscle ups, c2b pullups, or pullups. The workout will be scored as two separate events.  

Clean: The bar must be pulled from the floor.  The athlete must pass through a full squat and finish at the shoulders with the hips and knees fully extended.  The elbows must be in front of the bar.  Hang Cleans:  The bar must start at of below the hip.  The athlete must pass through a full squat and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A power clean and/or hang power clean into a front squat is acceptable.

Ring MU:  Athletes must begin with their arms fully extended at the bottom of the movement. They must finish with their arms fully extended before the next rep.  

C2B Pullups:  The chest must make contact with the bar between the collar bones and the sternum.  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 Lorton - Workout 3

For time:

10 Minute Cap

40 Hang Snatch (135/85 RX) (95/65 N)

80 OHS (135/85 RX) (95/65 N)

40 Hang Snatch (135/85 RX) (95/65 N)


 

Rules:  Teams will have 10 minutes to complete the workout.  Teams will split into pairs, either same sex or coed. While one pair is working on the rep scheme the other pair is hanging from a pullup bar.  When one person drops from the pullup bar, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is hanging.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

 

Hang Snatch:  The bar must be pulled from below the hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level.  A squat is not required.

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.

Pullup Hang:  Athletes must hang with the arms fully extended and the feet off the ground. Any grip is allowed.

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 Hampton Roads 2017 | Workout 3

3 RFT

30 Box Jumps

(MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

25 Wall Balls (20/14)

20 Deadlifts

(185/125 RX/M) (135/85 N)


 

Rules: Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

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.  

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!

Team SuperFit Raleigh 2017 | Workout 1

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int) (25 - N)

15 Clean/Jerks (185/125 RX) (135/85 Int) (115/75 N)

Max Rep C2B Pullups (C2B - Int) (Pullups - N)


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete the required work before their pullups.  If a team does not complete the required double unders and clean/jerks, they must start over at the next round.  Scoring will be total pullup reps. Only one person works at a time.  Teammates may switch at any point.

Double Unders:  The rope must pass under the feet twice.  If the rope is trapped on the second pass, the rep does not count.

Clean and Jerk:  The bar must be pulled from the floor each rep 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.

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

2017 SuperFit Games Championship - Team Workout 3 (Novice/Masters 50+)

8 minute Cap

15-12-9-6-3

Deadlift+Hang Clean (115/75 N/M50+)

Pullups


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

Pullups:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count.

2017 SuperFit Games Championship - Team Workout 3 (RX/Masters 40+)

 

8 minutes 

15 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

30 C2B Pullups (Pullups Masters 40+)

12 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

24 C2B Pullups (Pullups Masters 40+)

9 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

18 C2B Pullups (Pullups Masters 40+)

6 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

12 C2B Pullups (Pullups Masters 40+)

3 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

6 C2B Pullups (Pullups Masters 40+)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep. A full squat is not required.

C2B:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count. Masters 40+ will perform pullups.  The arms must be fully extended at the bottom of the movement.  The chin must break the plane of the bar.