deadlift

Team SuperFit Charlotte 4p 2018 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep squat clean


Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many squat cleans as possible. For the deadlifts, team members can switch out at any point.  For the squat cleans, only one person lifts at a time. Scoring will be total squat clean reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep.. If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

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 deadlift into a hang squat clean and power cleans into front squats are acceptable.

Team SuperFit Lorton 2017 - Workout 1

In 4 minutes complete:

Rd. 1 - 50 Synchro Deadlifts (185/125 RX) (135/85 N)

Rd. 2 - 40 Syncho Deadlifts (185/125 RX) (135/85 N)

Rd. 3 - 30 Synchro Deadlifts (205/145 RX) (155/105 N)

*remaining time of each round perform max rep clean/jerk


 

Rules:  The workout will be comprised of  x3 (4) minute rounds. There will be no transition between rounds.  At the top of each round, teams will complete the required amount of synchronized deadlifts.  With the remaining time of each round, they will perform as many clean and jerks as possible. For the deadlifts, team members can switch out at any point.  For the clean and jerks, only one person lifts at a time.  Scoring will be total clean/jerk reps.

Synchro Deadlifts:  The bar must touch the floor each rep.  Each athlete must finish with their hips and knees fully extended with their shoulders behind the bar.  Teammates performing the deadlifts must descend at the same time to start each rep..  If one athlete finishes before the other, he/she must wait for the second athlete to finish their rep before starting to descend for the the next rep.

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.

2017 SuperFit Games Championship - Pro Workout 3

8 Minutes

12-9-6

Deadlift+Hang Clean (185/125 RX)

Bar Muscle Ups


 

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 time cap.  (1 deadlift + 1 hang clean = 1 rep)

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

 

2017 SuperFit Games Championship - Team Workout 3 (Novice/Masters 50+)

8 minute Cap

15-12-9-6-3

Deadlift+Hang Clean (115/75 N/M50+)

Pullups


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep.

Pullups:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count.

2017 SuperFit Games Championship - Team Workout 3 (RX/Masters 40+)

 

8 minutes 

15 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

30 C2B Pullups (Pullups Masters 40+)

12 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

24 C2B Pullups (Pullups Masters 40+)

9 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

18 C2B Pullups (Pullups Masters 40+)

6 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

12 C2B Pullups (Pullups Masters 40+)

3 Deadlift+Hang Clean (155/105 RX) (135/85 M40+)

6 C2B Pullups (Pullups Masters 40+)


 

Rules:  Teams will have 8 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch at any point after a completed rep (1 deadlift + 1 hang clean = 1 rep).  Teammates may not switch in the middle of a complex rep. A one second penalty will be assessed for each rep not completed within the time cap.

Complex:  The complex must be performed as two distinct movements.  The deadlift must come from the floor and finish with the hips and knees fully extended with the shoulders behind the bar BEFORE performing the hang clean.  The hang clean must be pulled from below the hips and finish with the hips and knees fully extended with the elbows in front of the bar before going for the next rep. A full squat is not required.

C2B:  The arms must be fully extended at the bottom of the movement.  The chest must visibly contact the bar for a rep to count. Masters 40+ will perform pullups.  The arms must be fully extended at the bottom of the movement.  The chin must break the plane of the bar.

SuperFit Games ECC 2015 Final Workout

For Time:

40 T2B

50’ Handstand Walk

30 Box Jump Overs (30/24)

30 Pistols

20 Axle Deadlifts (275/185)

30 Pistols

10 Snatches (175/115)


Rules:  Athletes will complete the chipper.  There will be no time cap.  Athlete will complete a movement then move down their lane to complete the next.  They will travel down their lane 3 times.  First, for a handstand walk, the second and thirds trips will consist of 30 pistol squats each.  The first set of pistols will be done in three sets of ten reps.  The first set will be at bodyweight, the second set will be performed with a 16kg/12kg kettlebell respectively, the third set will be performed with a 24kg/16kg kettlebell respectively.  For the second round of pistols, athletes will perform their three sets of 10 beginning with the heaviest KB and finishing with bodyweight.  The workout is complete after the 10th snatch is performed.