STOH

Team SuperFit Richmond 2018 - Workout 3

3 RFT (10 Minute Cap)

10 Power Clean + Hang Clean + STOH (155/105 RX) (135/85 Int) (115/75 N)

20 Burpees


 

Rules:  Teams will have 10 minutes to complete the workout.  While one person is working on the rep scheme the other partner will complete a 300 meter run.  When the partner returns from the 300m run work must stop. (Athletes will either complete rep they’re on or stop working.  Only full complexes will count as reps).  Teammates will alternate work on the rep scheme and running until three rounds are complete.  Time ends when the athlete on the final run crosses the finish line.  For example, if an athlete completes the third round of burpees but their teammate is still on the run, time will not be recorded until the running athlete reaches the finish line.

Complex:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  The hang clean must pass through a full squat and finish with the hips and knees full extended with the elbows in front of the bar. The STOH must finish with bar locked out overhead with the hips and knees locked out as well.  The complex must be complete as three distinct and separate movements.

Burpees:  Will be performed over the bar with a hand release.  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.  The feet MUST touch the floor before the hands when jumping over the bar!

Team SuperFit Richmond Workout 2

4 Rounds

In 90 seconds complete…

20 C2B Pullups (12 Pullups Novice)

Max Rep STOH

Rds. 1-2 (135/85 RX) (95/65 N)

Rds. 3-4 (155/105 RX) (115/75 N)


 

Rules:  The workout will be comprised of four 90 second rounds. There will be a 30 second transition between rounds.  At the beginning of each round, teams must complete 20 C2B Pullups (RX) or 12 Pullups Novice) With the remaining time, teams will complete as many STOH as possible. Score will be total points.  Point values start at 1 point for rounds 1-2 and increase to 2 points for the 3rd and 4th rounds.  All C2B/pullups must be completed before STOH attempts begin.

 

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

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk is acceptable.

SFNC 2016 Pro Division Workout 4

AMRAP 10

10 C2B Pullups

50 Double Unders

10 STOH (155/105)


 

Rules:  Athletes will have 10 minutes to complete as many reps as possible.

 

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.

Double Unders:  The rope must pass under the feet twice for a rep to count

STOH:  The bar must go from the shoulder to an overhead position with the hips, knees, and elbows locked out.  The feet must be under the hips)

 

Team SuperFit Delaware Workout 3

12 Minute Cap

70 Calorie Row

35 STOH (135/85 RX) (95/65 N)

70 Wall BAlls (20/14 All Divisions)

 


Rules:  Teams will have 12 minutes to complete the workout.  Teams will split into male/female pairs.  Each pair will complete the rep scheme.  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 has finished.  Only one person per pair may work at a time.  Time ends when the second pair finishes their 70 wall balls.  Teams will receive a one second penalty for each rep not completed within the time cap.

Row:  Teams will row until they reach 100 calories.

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

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.

Team SuperFit Forney Workout 1

2.5 min Max Rep C2B Pullups (RX) (Pullups - N/M)

Rest 20 Seconds

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

Rest 20 Seconds

2.5 min Max Rep STOH (135/85 RX) (95/65 N/M)

 


Rules:  Teams will have 2.5 minutes at each station to complete as many reps as possible. There will be a 20 second transition to the next movement.  Scoring will be total points.  Pullups = .5pt. Box Jumps = 1pt.  STOH = 1.5pts.

 

 

C2B Pullups:  The athlete's chest must make contact with the bar at any point below the collar bones.  The arms must be fully extended at the top of the movement.  For the scaled divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

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.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

Team SuperFit Roanoke Workout 1

8 Minutes

MAX COMPLEX

2 THRUSTERS + 1 STOH

 

 


Rules:  The workout will begin with 2min of hang cleans. (135/85 RX) (95/65 N).Teams will get the remaining 6 minutes to work up to a max complex.  Only one male and one female can lift at a time.  Teams will receive .5# per hang clean rep added to their score.  If the bar is dropped before the complex is completed, the athlete must start over.

 

 

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.

STOH:  The bar must go from the shoulder to an overhead position with the bar over the body.  A press, push press, push jerk, or split jerk is acceptable.

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 Philadelphia Workout 3

3 Rounds For Time

9 minute cap

5O DOUBLE UNDERS RX (30 NOVICE)

20 BOX JUMPS (30 RX MEN) (24 COED RX/FEMALE) (24 NOVICE MEN, 20 COEDS/FEMALE NOVICE)

15 BURPEES

10 STOH (135/85 RX) (95/65 N)

 


Rules:  Teams will have 9 minutes to complete 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 at any point.

 

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

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!

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!

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.

Team SuperFit Houston Workout 1

7 Minutes

MAX CLEAN COMPLEX

1 HANG CLEAN + 2 FRONT SQUATS + STOH

 


Rules:  Teams will have 7 minutes to establish a max complex.  Only one person may lift a time.  Score will be total weight.  If the bar touches the floor at any point during the complex, the athlete must start their attempt over.

 

 

Hang Cleans:  The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended with the elbows in front of the bar.  A full squat is not required.

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

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.