double unders

Team SuperFit Charlotte 2p 2018 - Workout 1

3 Rounds

In 3 minutes complete

100 Double Unders

Max Rep Squat Clean Thrusters

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




Rules:  At the beginning of each round teams will complete 100 Double Unders. Novice teams will complete 200 singles. With the remaining time of each round, teams will completes as many squat clean thrusters as possible.  The weight will increase each round. Round 2 (155/105 RX) (135/85 Int) (115/75 N).  Round 3 (185/125 RX) (155/105 Int) (135/85 N).  Only one person works at a team.  Teams may switch at any point. Score will be total squat clean thrusters performed.

Squat Clean Thrusters:  The bar must be pulled from the floor each rep with the athlete passing through a full squat (hip crease below the knee) and in one continuous motion, press the barbell overhead, finishing with the hips and knees fully extended with the bar over the body. No jerking will be allowed.  If you pause after performing the squat clean portion and then press overhead, the rep WILL NOT COUNT.  Power cleans into thrusters will be acceptable.

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



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.

SuperFit Lorton 2016 Workout 3

AMRAP 6

40 Double Unders (RX/M40+) - 20 (Novice/M50+)

5 Clean/Jerks (155/105 RX) (135/85 M 40+) (115/75 N/M50+)


Rules:  Athletes will have 6 minutes to complete as many reps as possible.  Scoring will be total reps.


Double Unders:  The rope must completely pass under the feet twice.  If the rope is trapped under the feet on the second pass, the rep does not count.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 Roanoke Workout 1

3 Rounds

In 3 Minutes Complete

150 Double Unders (100 Novice)

Then

Max Rep Squat Cleans (185/125 RX) (115/75 N)


Rules:  The workout will be three, three minute rounds.  There will be no transition between rounds.  At the top of each three minute round teams will complete 150 DUs (RX), 100 DUs (N).  With the remaining time of the round teams will complete as many squat cleans as possible.  Rd. 1 (185/125 RX) (135/85 N), Rd. 2 (205/135 RX) (155/105 N), Rd. 3 (225/155 RX) (185/125 N).  Score will be total squat clean reps.  Only one person may perform doubles unders at at time.  One male and one female may perform squat cleans at the same time.  Teammates may switch at any point.

Double Unders: The rope must pass under the feet twice.

Cleans:  The bar must be pulled from the floor, pass through a full squat, and finish with the hips and knees fully extended with the elbows in front of the bar.  Deadlifts into hang squat cleans are allowed.  A power clean into a front squat will be allowed.

 

SuperFit Games ECC 2015 Pro Division Workout 3

For Time:

6 min time cap

50 Double Unders

5 Hang Power Cleans (185/125) 

5 Front Squats (185/125)

5 STOH (185/125)

50 Double Unders          

4 Hang Power Cleans (185/125)

4 Front Squats (185/125)

4 STOH (185/125)

50 Double Unders

3 Hang Power Cleans (185/125)

3 Front Squats (185/125)

3 STOH (185/125)

 

Rules:  Athletes will have 6 minutes to complete the chipper and will receive a 1 second penalty for each rep not completed within the cap.

Hang Power Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   

Front Squat:  The hip crease must pass below the knee, returning to a standing position with the hips and knees fully extended.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.