RFT

Team Superfit Apex Workout 3

4 Rounds for Time

11 MINUTE CAP

30 CALORIE ROW

25 BOX JUMPS (MM RX 30)(MF & FF RX 24)(MM NOVICE/MASTERS 24)(MF & FF NOVICE/MASTERS 20)

20 SNATCHES (115/75 RX)(75/55 N)

 


Rules:  Teams will have 10 minutes to complete the workout.  A one second penalty will be assessed for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

Row:  Teams will row until they reach 30 calories

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.  

Snatch: Snatch:  The bar must touch the floor each 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.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete 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.

Team SuperFit Raleigh Workout 3

8 minute cap

4 RFT

30 Calorie Row

15 Hang Cleans (135/85) (95/65)


 

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

 

Row:  Athletes must stay on the rower until it reads 30 calories.

 

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

 

Team SuperFit Charlotte Workout 1

4 Rounds For Time

10 minute cap

20 Box Jumps (24/20 All Divisions)

15 T2B (KB Swings 24/16 N)

20 Box Jumps (24/20 All Divisions)

15 Front Squats HSPU (165/115 RX) (115/75 N)

 


Rules: Teams will receive 10 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

 

 

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.  NO STEP UPS!

T2B:  The feet must break the 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. For the KB Swing, the bottom of the bell must face the floor and finish with the bottom facing the ceiling.

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Team SuperFit Forney Workout 3

4 Rounds For Time

9 minute cap

50 Double Unders (25 Novice/Masters)

20 OHS (135/85 RX) (95/65 N/M)

10 Snatch (135/85 RX) (95/65 N/M)

 


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

 

 

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

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.

Snatch:  The bar must touch the floor each 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.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete 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.

Team SuperFit DC Workout 2

RX Division

9 minute cap

4 RFT

15 C2B Pullups

15 Hang Cleans (115/75)

15 Box Jumps (30 RX men) (24 Coed RX/Female)

15 Thrusters (115/75)

 


Rules:  Teams will get 9 minutes to complete 4 rounds of the workout.  There will be a 1 second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at 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.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Box Jump:  Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box.  Athletes may rebound or step down.  NO STEP UPS!

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

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 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.

Team SuperFit Bel Air Workout 2

4 Rounds For Time

9 minute cap

40 Wall Balls

20 C2B (Pullups - novice)

10 Snatches (155/105)(95/65)

 


Rules:  Teams will receive 9 minutes to complete 4 rounds of the workout.  Only one person may work at a time.  Teams may split the work in any manner and will be assessed a (1) second penalty for each rep not completed within the time cap.  Score will be total 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.

C2B Pullups:  The athletes chest must make contact with the bar at any point from the collar bones to the sternum.  The arms must be fully extended at the top of the movement.  For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

Snatch:  The bar must touch the floor each 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.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete 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.