Squat Clean

Team SuperFit Charlotte 2p 2018 - Workout 1

3 Rounds

In 3 minutes complete

100 Double Unders

Max Rep Squat Clean Thrusters

(135/85 RX) (115/75 Int) (95/65 N)




Rules:  At the beginning of each round teams will complete 100 Double Unders. Novice teams will complete 200 singles. With the remaining time of each round, teams will completes as many squat clean thrusters as possible.  The weight will increase each round. Round 2 (155/105 RX) (135/85 Int) (115/75 N).  Round 3 (185/125 RX) (155/105 Int) (135/85 N).  Only one person works at a team.  Teams may switch at any point. Score will be total squat clean thrusters performed.

Squat Clean Thrusters:  The bar must be pulled from the floor each rep with the athlete passing through a full squat (hip crease below the knee) and in one continuous motion, press the barbell overhead, finishing with the hips and knees fully extended with the bar over the body. No jerking will be allowed.  If you pause after performing the squat clean portion and then press overhead, the rep WILL NOT COUNT.  Power cleans into thrusters will be acceptable.

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



SuperFit Lorton 2016 Workout 1

or Time:

8 minute cap

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

30 Deadlifts  (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)

20 T2B

10 Squat Cleans (185/125 Rx/) (155/105 M/40+) (135/85 N/50+)


Rules: Athletes will have 8 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the cap.  

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

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.

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.

 

Team SuperFit Roanoke Workout 1

3 Rounds

In 3 Minutes Complete

150 Double Unders (100 Novice)

Then

Max Rep Squat Cleans (185/125 RX) (115/75 N)


Rules:  The workout will be three, three minute rounds.  There will be no transition between rounds.  At the top of each three minute round teams will complete 150 DUs (RX), 100 DUs (N).  With the remaining time of the round teams will complete as many squat cleans as possible.  Rd. 1 (185/125 RX) (135/85 N), Rd. 2 (205/135 RX) (155/105 N), Rd. 3 (225/155 RX) (185/125 N).  Score will be total squat clean reps.  Only one person may perform doubles unders at at time.  One male and one female may perform squat cleans at the same time.  Teammates may switch at any point.

Double Unders: The rope must pass under the feet twice.

Cleans:  The bar must be pulled from the floor, pass through a full squat, and finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed.  A power clean into a front squat will be allowed.

 

Team SuperFit Lorton Workout 1

In 10 Minutes

30-20-10

Synchronized Thrusters (135/85 RX) (95/55 N)

Synchronized Bar Facing Burpees

*w/ Remaining Time, Max Rep Squat Clean (205/145 RX) (135/85 N)

 


Rules:  Teams will get 10 minutes to complete the 30-20-10 rep scheme.  With the remaining time, teams will complete as many reps as possible of squat cleans.  The 30-20-10 will also be synchronized with one male and one female partner working together for coed teams and two people working together for same sex teams..  For all synchronized reps, athletes must start each rep at the same time and finish each rep at the same time. If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time.  Teammates may sub out at any point. The weights will increase to (155/105 RX) and (115/65 N) for the round of 20.  The weights will increase again for the round of 10 (185/125 RX) (135/85 N).  With remaining time, teams will complete as many squat cleans as possible.  Only one person may work at time.  

Scoring:  The 30-20-10 and squat cleans will be scored as two separate events.  Teams will receive a one second penalty for each rep not completed within the time cap.

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.

Burpees:  The athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same time.

SFNC 2016 Pro Division Workout 3

5 Rounds For Time

10 Minute Cap

20 Assault Bike Calories

6 Squat Cleans (185/125)


 

Rules:  Athletes 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.  

 

Assault Bike: Athletes will pedal until they reach 20 calories.  The bike will be reset after each round.

Squat Cleans:  The bar must touch the floor each rep with the athlete passing through a full squat (hip crease below the knee), finishing with the hip and knees fully extended.  The elbows must be in front of the bar.

 

Team SuperFit Forney Workout 2

AMRAP 10

30 Burpees

20 Deadlifts (185/125 RX) (135/85 N/M)

10 Squat Clean (185/125 RX) (135/85 N/M)

 


Rules:  Teams will have 10 minutes to complete as many reps as possible.  Only one person may work at a time.  Teammates may switch at any point.  Score will be total reps.

 

 

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.  The feet MUST touch the floor before the hands when jumping over the bar!

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.

Team SuperFit Charlotte Workout 3

AMRAP 7

Squat Cleans (185/125 RX0 (135/85 N)

*EMOM*

100M Row

10 Pullups

 


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 10 KB Snatches and the 100m Row.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all  reps and meters are complete, teams will have the remaining time in each minute to complete as many squat cleans as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total squat clean reps.

 

 

Squat Clean:  The bar must be pulled from the floor each rep with the athlete passing through a full squat and finishing with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans and power cleans into front squats are all acceptable.

100m Row:  The handle must remain cradled until the clock trips over to the next minute.

Pullups:  The chin must break the plane for the bar.  The arms must be fully extended at the bottom of the movement.

Team SuperFit Lorton Workout 3

For Time

7 minute cap

15-10-5

BURPEE BOX JUMPS (24/20 RX + N)

 

BARBELL COMPLEX (135/85 RX + N)

(1 SQUAT CLEAN + 1 STOH + 1 THRUSTER) = 1 REP

 


Rules:  Teams will have 7 minutes to complete the workout.  Teams will be assessed a one second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teams may switch at any point except during the middle of a complex rep.

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.

Complex:  For the squat clean, the bar must touch the floor each rep and the athlete must pass through a full squat and finish with the hips and knees fully extended and the elbows in front of the bar.  For the STOH, the bar must go from the shoulder to an overhead position with the hips and knees fully extended with the bar over the body.  For the thruster, 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.