Pushups

Team SuperFit Lorton Workout 3

Amrap 9

Part I

100 Double Unders

50 HSPU (HR Pushups - N)

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

Part II

KB Swing (32kg/24kg RX) (24kg/16kg N)


Rules: For part I, teams will have 9 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many kettlebell swing as possible during the same 9 minute period.  At least one team member must be at the kettlebell at all times, while the other team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

Team SuperFit Hampton Roads Workout 3

In 8 Minutes

25 - 20 - 15

Wall Balls (20/14 RX/N)

DEFICIT HSPU (HAND RELEASE PUSHUPS N)

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

 


Rules:  In 8 minutes teams must complete the chipper. Only one person may work at time. Teammates may switch at any point.

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.

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.

HSPU/HRP: Hands may not be placed outside of the plates.The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Team SuperFit Roanoke Workout 2

AMRAP 12

PART I

40 Wall Balls (20/14 RX AND NOVICE)

30 T2B (KB SWINGS 24/16 NOVICE)

20 HSPU (HAND RELEASE PUSHUPS - NOVICE)

PART II

BURPEE BOX JUMPS (24 RX) (20 NOVICE)

 


Rules: For part I, teams will have 12 minutes to complete as many reps as possible of the workout.  For part II, teams will complete as many burpee box jumps as possible during the same 12 minute period.  One team member must be on the box at all times, while the other 3 team members are working on the AMRAP.  For part I, only one person may work a time.  For parts I and II, teammates may switch at any point.  Part I will be weighted twice and much as part II for the workout.

 

 

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.

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.

HSPU/HRP: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates.The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

Team SuperFit Delaware Workout 3

12 Minutes

3 RFT

30 Cal Row

20 Deficit HSPU - Hand Release Pushups (Novice)

10 Snatch (135/95 RX) (95/65 N)

 


Rules:  Teams will have 12 minutes to complete 3 rounds of the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will receive a 1 second penalty for each rep not completed within the time cap.

 

 

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the mat and the arms must be fully locked out at the top, with both feet against the wall.  For the hand release pushups, the chest must make contact with the floor with the hands released from the floor.  Elbows must be fully extended at the top of the movement.  Athletes may switch at any point but only one person may work at at time.

Snatch:  The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press outs are allowed but the bar MAY NOT be pressed our from below eye level.  The RX division must pass through a full squat each rep.  A full squat is not required for the novice division.