T2B

Team SuperFit DC 2019 - Workout 3

3RFT

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps Overs (24/20 All Divisions)

20 T2B  (KB Swing 24/16 N)


Rules:  Teams will have 9 minutes to complete the workout.  They will be assessed a one 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.

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.

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.

T2B: The feet must break the horizontal plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time. The bar may be touched with the toes, top, or bottom of the feet. For the KB swing, the KB must past between the knees with the bottom of the KB facing the floor and then swung overhead with the bottom of the bell facing the ceiling with the arms fully extended.

Team SuperFit Charlotte 2p 2018 - Workout 2

Amrap 10

5 T2B

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

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


Rules: Teams will have 10 minutes to complete as many reps as possible.  RX and Intermediate teams must alternate full completed rounds. Novice teams may break up the work in any manner.  Only one person works at a time.

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.

Hang Snatch:  The bar must be pulled from below the hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level. A squat is not required.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knees) and stand up, fully extended their hips and knees.

Team SuperFit Charlotte 2p 2017 - Workout 1

Amrap 10

3 Hang Cleans (185/125 RX) (135/85 Int) (115/75 N)

6 Front Squats (185/125 RX) (135/85 Int) (115/75 N)

9 T2B

12 Deadlifts (185/125 RX) (135/85 Int) (115/75 N)


Rules:  RX and Intermediate teammates must pick two movements before the workout begins.  I.E.  Teammate 1 picks Front Squats and Deadlifts and Teammate 2 picks T2B and Hang Cleans.  Each will perform those two movements for the duration of the workout.  Novice teams may break up the work in any manner.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time.  The bar may be touched with the toes, top, or bottom of the feet.

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.

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!

Team SuperFit Bel Air 2017 - Workout 3

2RFT

(Novice Teams)

10 minute cap

15 Pullups

30 Burpees over rower

15 T2B

30 Cal Row

 

2RFT

(RX Teams)

10 minute cap

30 C2B Pullups

30 Burpees over rower

30 T2B

30 Cal Row


Rules: Team must complete the workout within the 10 minute cap.  They will be assessed a one second penalty for each rep not completed within the cap.

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.

T2B:  The feet must break the vertical 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.

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

 

Team SuperFit Richmond - Workout 3

3 Rounds

In 3 minutes:

75 Double Unders (50 - Int/M) (25 - N)

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

Max Rep T2B


 

Rules:  Teams will complete three rounds of the workout.  There will be a 30 second transition between rounds.  At the beginning of each round teams must complete required work before their T2B.  If a team does not complete the required double unders and snatches, they must start over at the next round.  Scoring will be total T2B reps. Only one person works at a time.  Teammates may switch at any point.

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

Snatch:  The bar must touch the floor each rep 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. Full “squat” snatches and split snatches are allowed, but not required.

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.

Team SuperFit Richmond - Workout 1

Clean/Jerk “Ladder”

RX: 135/85, 155/105, 165/115, 185/125, 205/135, 215/145, 225/155, 245/165

Int/Masters 115/75, 135/85, 155/105, 165/115, 175/120, 185/125, 205/135, 215/145

Novice 95/65, 115/75, 135/85, 145/95, 155/105, 165/115, 175/120, 185/125

 


Rules:  Teams will have 1 minute to complete as many reps as possible at each weight.  There will be a 10 second transition between bars.  Team must complete 1 rep to move on to the next bar.  If a team fails to complete one rep, the workout is over.  Scoring for the workout will be total points.  Bars 1-2 = 1pt, Bars 3-4 = 2pts, Bars 5-6 = 3pts, Bars 7-8 = 4pts.


Clean and Jerk:  The bar must be pulled from the floor each rep to the shoulder.  The athlete must finish with the bar overhead with hips, knees, and arms fully extended/locked out at the top of the movement.  Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are all acceptable.

Team SuperFit Hampton Roads 2017 | Workout 2

RX/Masters 40+Divisions

AMRAP 9

40 Double Unders

20 Thrusters (115/75 RX/M)

40 Double Unders

20 T2B

 

Novice Divisions

AMRAP 9

25 Double Unders

10 Thrusters (95/65 N)

25 Double Unders

10 T2B


 

Rules:  Teams will have 9 minutes to complete as many reps as possible.  Only one person may work at time.  Teammates may switch at any point.

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

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.

T2B:  The feet must break the vertical 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.