Row

Team SuperFit Lorton 2018 - Workout 2

AMRAP 15

10 Calorie Row

10 Box Jump Overs (24/20)


Rules:  Teams will split into pairs. Coed teams will split into coed pairs. While one pair is working on the AMRAP, the other pair will be holding a barbell overhead (115/75 RX) (96/65 N). When a bar is dropped, pairs must switch. Only one person works on the amrap at a time.   Reps will only be counted when both bars are overhead. Score will be total reps.

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.

Row:  Athletes must stay on the rower until it reads 10 calories.  The rower must be reset each round.

Team SuperFit DC 2017 - Workout 3

In 12 minutes…

800m tether run

Max Calorie Row


 

Rules:  Teams will begin workout by completing an 800m run.  With the remaining time, teams will row for as many calories as possible.  Score will be total calories.

Run:  Each teammate must hold on to the rope throughout the 800m.

Rown:  Teammates may switch at any point.  Competitors will be allowed to adjust their partner’s feet straps and dampers.  Competitors will not be allowed to pull on the handle while their partner is getting on/off the rower.

Team SuperFit Apex - Workout 3

For Time:

13 minute cap

1000m Row

50 DB Snatch (50/35 All Divisions)

750m Row

35 DB Snatch (50/35 All Divisions)

500m Row

20 DB Snatch (50/35 All Divisions)


 

Rules:  Teams will have 13 minutes to complete the workout.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

Row:  Athlete must remain on the rower until the requisite number of meters are reached. Each 50m rowed is worth 1 rep.

DB Snatch:  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 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 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 DC Workout 2

AMRAP 10

25 Wall Balls (20/14)

25 Pullups (15 Pullups N/M)

25 Calorie Row

 


Rules:  Teams will receive 10 minutes to complete as many reps as possible of the workout.  All divisions will do standard chin over bar pullups.  Only one person works at a 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.

Pullups:  The chin must break the plain of the pullup bar and the arms should be fully extended at the bottom of the movement.  Athletes may use any grip.

Row:  Teams will row until the reach 25 calories.  The judge must see 25 calories before the athlete may get off the rower.

Team SuperFit Charlotte Workout 3

5 Rounds

In 2 minutes complete…

Max Rep Box Jump (30/24 RX) (24/20 N)

Max Calorie Row

*w/ Overhead Barbell Hold (135/85 RX) (95/65 N)


 

Rules:  Teams will split into same sex pairs.  During each round, one pair will complete max rep box Jumps while the other completes a max calorie row.  Pairs will alternate movements each round. There will be a 15 second transition between rounds.  While the box jumps and row are being completed, the other two teammates will perform an overhead hold with a barbell.

 

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.  

Overhead Barbell Hold:  The athlete must keep the plate overhead and over the body.  If the plate is dropped or touches the head, athletes must switch.

Row: The rower must be reset each round.

 

Team SuperFit Lorton Workout 2

11 Minute Cap

Part I

50 Cal Row

50 Box Jump Overs (24/20 All Divisions)

w/ deadlift hold (185/125 Rx) (135/85)

Part II

100 C2B Pullups (Pullups - N)


Rules:  Teams will have 11 minutes to complete the workout.  Teams will split into same sex pairs.  Each pair will complete a 50 calorie row and 50 box jump overs.  The second pair may not begin until the first pair is done with the row.  The second pair may not move on to the next movement until the first pair is finished. ***While each pair is working on part I a deadlift must be held.  If the bar is dropped athletes must switch.  Once both teams have completed part I the team must complete 100 pullups.  Only one person may perform pullups at a time.  While pullups are being performed both deadlift bars must be held.***

Scoring:  Time to complete 100 pullups.  Teams will receive a one second penalty for each pullup rep not completed within the time cap.