Static hold

Team SuperFit Lorton 2018 - Workout 3

10 Minute Cap


3 Power Cleans (135/85 RX) (95/65 N)

6 Front Rack Lunges (135/85 RX) (95/65 N)

9 C2B Pullups (Pullups - N)


Rules: Teams will have 10 minutes to complete the workout.  Teams will split into pairs, coed teams may split into any pair.  Pairs will alternate rounds only after fully completed rounds. Pairs may split the work in any manner.  While a pair is working one person must be hanging from the pullup bar. Pairs must switch each time someone drops from the pullup bar.  There will be a one second penalty for each rep not completed within the time cap.

Power Clean:  The bar pulled from the floor each rep and finish with bar at the shoulderswith the hips and knees fully extended and the elbows in front of the bar.  A full squat is not required.

Front Rack Lunge: Front Rack Lunge:  With the bar 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 second knee.

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.

Team SuperFit Lorton 2018 - Workout 2


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.