overhead hold

Team SuperFit Lorton 2018 - Workout 2

AMRAP 15

10 Calorie Row

10 Box Jump Overs (24/20)


Rules:  Teams will split into pairs. Coed teams will split into coed pairs. While one pair is working on the AMRAP, the other pair will be holding a barbell overhead (115/75 RX) (96/65 N). When a bar is dropped, pairs must switch. Only one person works on the amrap at a time.   Reps will only be counted when both bars are overhead. Score will be total reps.

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.

Row:  Athletes must stay on the rower until it reads 10 calories.  The rower must be reset each round.

Team SuperFit Roanoke 2017 - Workout 1

In 11 minutes...

30-20-10

Hang Clean (135/85 RX) (95/65 N)

Front Rack Lunge (135/85 RX) (95/65 N)


 

Rules: Teams will have 11 minutes to complete the workout.  Teams will split into coed pairs.  Each pair will complete the workout.  The first pair must complete the entire workout before the second pair begins.  While one person is working the other must hold the bar overhead.  When the bar is dropped, athletes must switch.  Score will be total time it takes for both pairs to complete the workout.  There will be a one second penalty for each rep not completed within the time cap.

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.

Front Rack Lunge:  The bar must be racked at the shoulders.  The athlete must touch one knee to the floor and stand up with the hips and knees fully extended. They must repeat the same process for the knee. Reps must be alternated.  

Team SuperFit Charlotte - Workout 3

10 Minute Cap

3 RFT

40 Box Jump Overs (24 RX/ 20 N)

20 C2B Pullups (Pullups - Novice)


 

Rules:  Teams will split into pairs.  Coed teams will split into coed pairs.  While one pair is working on the rep scheme the other pair is holding a barbell overhead (135/85 RX) (95/65 N).  When one person drops the barbell from overhead, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is holding their bars overhead.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

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:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.