Roanoke

Team SuperFit Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 minutes to complete as many reps as possible of Part I and Part II. Only one person works at a time on Part I and II.  The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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.

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 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.

Team SuperFit Roanoke 2017 - Workout 1

In 11 minutes...

30-20-10

Hang Clean (135/85 RX) (95/65 N)

Front Rack Lunge (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

Hang Cleans: The bar must start at or below the hip 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.

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 knee. Reps must be alternated.  

Team SuperFit Roanoke - Workout 3

In 15 minutes...

8 RFT

15 Calorie Row

12 Synchronized Burpees

9 C2B Pullups (Pullups N)

 


Rules: Teams will have 15 minutes to complete the workout.  Teams will split into coed pairs.  Pairs will alternate full rounds until 8 total rounds are complete.  They will be assessed a one second penalty for each rep not completed within the time cap.

Row: An athlete must stay on the rower until the requisite number of calories are met.  

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time.  Athletes must then get up at the same time.  They must then make a two footed jump over the bar.  The jumps do not have to occur at the same time.   

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.