Wall Balls

Team SuperFit Richmond - Workout 3

For Time

10 minute Cap

75 DB Snatches (50/35 all divisions)

150 Wall Balls (20/14 All divisions)


Rules:  Teams will have 10 minutes to complete the required work.  Only one person may work at a time. Teammates may switch at any point.  There will be a one second penalty for each rep not completed within the time cap.

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.

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 Lorton 4p 2019 - Workout 2

Amrap 15

50 DB Box Step Overs (50/35 All divisions) (24/20 all divisions)

40 T2B

30 Wall Balls (20/14 All Divisions)



Rules:   Teams will have 15 minutes to complete the workout.  Teams may split up the work in any manner. While work is being done on the amrap one team member must be doing a deadlift hold. When the bar is dropped all work must stop and new team member must go to the bar and pick it up.  Once the new team member engages in the hold, work may resume. Deadlift hold weight (135/85 RX) (95/65 N).   The weight for the snatch will increase each round.  

Step Overs:  The athlete may hold the DB in any manner.  They will step up on top of the box and go over to the other side.  Both feet must touch on top of the box and on the ground. Hips do not need to reach full extension.

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.

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 Richmond 2018 - Workout 2

For time: (8 Minute Cap)

80 Wall Balls

70 Weighted Step Ups (50/35 all divisions) (24/20 All divisions)

60 HSPU (RX/Intermediate) (SA DB Clean/Jerk 50/35 - Novice)


 

Rules:  Teams will have 8 minutes to complete the workout.  Novice teams will perform a single arm DB clean and jerk instead of HSPU.  Only one person works at a time. Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Weighted Step Ups:  Athletes will hold one dumbbell in any manner.  They will step up on to the box, touching both feet on top before going over to the other side.  Athletes do not have to open their hips on top of the box. The rep ends when both feet hit the floor.

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the SA DB C/J the dumbbell must past between the knees, be pulled to the shoulder then pressed overhead with the hips, knees fully extended with the arms locked out and dumbbell over the body.

Team SuperFit Lorton 2018 - Workout 1

12 Minute Cap

3 RFT

60 Wall Balls

30 Snatches (135/85 RX) (95/65 N)


 

Rules:   Teams will have 12 minutes to complete the workout.  The weight for the snatch will increase each round. Round 1 (135/85 RX) (95/65 N).  

Round 2 (155/105RX) (115/75N). Round 3 (185/125RX) (135/85 N).  Teams are responsible for changing their weights. Only one person may work at a time.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Snatch:  The bar must touch the floor each time 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. The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely 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 Roanoke 2017 - Workout 2

AMRAP 12

Part I

60 KB Swings (24/16 All Divisions)

40 Wall Balls (20/14 All Divisions)

20 Snatch (155/105 RX) (115/75 N)

Part II

Max Calorie Assault Bike


Rules: Teams will have 12 minutes to complete as many reps as possible of Part I and Part II. Only one person works at a time on Part I and II.  The workout will be scored as two separate events.  

KB Swings: The bottom of the bell must start facing the floor and finish with the bottom on the bell facing the ceiling with the arms fully extended at the 12 o’clock position.

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.

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 completely 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 Bel Air 2017 - Workout 2

AMRAP 9

4 HSPU (STOH novice 95/65)

4 Hang Squat Clean (155/105) (95/65)

8...8...12...12..16...16


 

Rules:  Teams will receive 9 minutes to complete as many reps of the couplet as possible.  Each round, reps will increase by (4).  Teams will keep climbing the ladder until time expires.  Score will be total reps.

HSPU: Hands may not be placed outside of the mats.  The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the mat and the arms must be fully locked out at the top, with both feet against the wall.  For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended and the feet under the hips.  Push Press, push jerks, split jerks, and strict presses are all acceptable.

Hang Squat Cleans: The bar must be pulled from below the hip with the athlete passing through a full squat and finishing with the hips and knees full extended and the elbows in front of the bar before attempting the next rep.  A hang power clean in a front squat will be acceptable.

Team SuperFit Hampton Roads 2017 | Workout 3

3 RFT

30 Box Jumps

(MM RX 30) (MF and FF RX 24) (MM Novice/Masters 24) (MF and FF Novice/Masters 20)

25 Wall Balls (20/14)

20 Deadlifts

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


 

Rules: Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep not completed within the time cap.

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 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.  

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!