c2b

Team SuperFit Charlotte 4p 2018 - Workout 2

AMRAP 11

Part I

60 KB Swings (24/16 All Divisions)

40 Box Jump Overs (24Rx/20N)

20 C2B Pullups (Pullups N)

Part II

Max Calorie Bike


Rules: Teams will have 11 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.

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.

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 Charlotte 2p 2017 - Workout 3

AMRAP 7

5 C2B Pullups (Pullups Int/N)

5 Calorie Row

10...10...15...15...20...20...


 

Rules: Teams will have 7 minutes to complete the workout.  Reps will increase by 5 each round. Teams must reset their rower each round.  If the rower isn’t reset, calories rowed will not count.

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 and Masters 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.

Calorie Row:  Athletes must stay on the rower until the required number of calories are met.

Team SuperFit DC 2017 - Workout 1

2 Minute Max Rep C2B (Pullups N/M)

30 seconds rest

2 Minute Max Rep Box Jump Over (30/24 RX) (24/20 N/M)

30 seconds rest

2 Minute Max Rep Squat Clean (185/125 RX) (155/105 M40+) (135/85 N)


 

Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations each event. This event will be scored as total points. C2B/Pullups = 1pt, Box Jump Overs = 2 pts, Squat Cleans = 3pts. Only one person may work at a time. 

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 and Masters 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.

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.

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. A power clean into a front squat is acceptable.

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 and Masters 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.

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.

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. A power clean into a front squat is acceptable.