Team SuperFit DC 2019 - Workout 1

3 Rounds

In 4 Minutes

40 Cal Echo Bike

Max Rep Snatch (135/85 RX) (115/75 M40+) (95/65 N)




Rules:  Teams will have 4 minutes to complete 40 cals on the bike and then with the remaining time, complete as many snatch reps as possible.  The weight will increase each round. Rd. 2 = (155/105RX) (135/85 M40+) (115/75 N) Rd. 3 = (185/125 RX) (145/95 M40+) (135/85 N). Only one person may work at at time.  Teammates may switch at any point and are responsible for changing their own weights. Scoring will be total snatch reps.  

Echo Bike:  Teams will pedal until the required number of calories are completed.

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 complete 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 DC 2019 - Workout 3

3RFT

9 minute cap

40 Wall Balls (20/14 RX/N)

30 Box Jumps Overs (24/20 All Divisions)

20 T2B  (KB Swing 24/16 N)


Rules:  Teams will have 9 minutes to complete the workout.  They will be assessed a one second penalty for each rep not completed within the time cap.  Only one person may work at a time. Teammates may switch at any point.

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 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.

T2B: The feet must break the horizontal plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands at the same time. The bar may be touched with the toes, top, or bottom of the feet. For the KB swing, the KB must past between the knees with the bottom of the KB facing the floor and then swung overhead with the bottom of the bell facing the ceiling with the arms fully extended.

Team SuperFit DC 2019 - Workout 2

 In 10 minutes:

Row 100 Cals (as a team)

*with remaining time*

AMRAP 

10 Deadlifts (155/105 RX) (135/85 M40+) (115/75 N)

5 Clean/Jerks (155/105 RX) (135/85 M40+) (115/75 N)


Rules:  Teams will begin the workout with a 100 calorie row.  With the remaining time, teams will then complete as many reps as possible above the couplet.  Only one person works at a time. Teammates may switch at any point. Score will be total reps of the couplet.  

Row:  Teams will row until they reach 100 calories.

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!

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 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 Richmond 2019 - Workout 2

5 Rounds

In 90 seconds complete:

12 T2B (Hanging leg raises N)

Max Rep Clean/Jerk (155/105 RX) (135/85 Int) (115/75 N)


Rules:  Teams will have 90 seconds to complete the required number of T2B and then perform as many clean/jerk reps as possible.  Round one will begin with 12 T2B and increase by (x2 reps) each round. (Rd 2 = 14, Rd 3 = 16, Rd 4 = 18, Rd 5 = 20). In addition, while one partner is working on the max rep C/J, the other partner must be hanging from the pullup bar.  When an athlete drops from the bar, teammates must switch. A pullup hold isn’t required from T2B reps. Scoring will be total C/J reps.  There will be no transition between rounds.

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. For the hanging leg raise, the athletes knees must pass above the crease of the hips.  Kipping is permitted.

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 Richmond 2019 - Workout 1

13 minutes

1 Mile Run

3 RM Front Squat




Rules:  Teams will have 13 minutes to complete a one mile run and a three rep max front squat.  The run will be completed in a 4x400m relay. Teammates will alternate 400m runs. After the one mile run is complete, teams will have the remaining time to establish the three rep max front squat.  Teams will receive two scores for the workout, mile time and total weight lifted. All competitors will use a 45# bar.

Run:  Athletes will alternate 400m runs until the mile is completed.  Time is complete when the last athlete crosses the finish line at the garage door.  

Front Squat:  With the bar racked at the shoulders, the athlete must pass through a full squat (hip crease below the knee) and stand up with the hips and knees fully extended



Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

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 2018 - Workout 2

Amrap 10

5 T2B

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

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


Rules: Teams will have 10 minutes to complete as many reps as possible.  RX and Intermediate teams must alternate full completed rounds. Novice teams may break up the work in any manner.  Only one person works at a time.

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.

Hang Snatch:  The bar must be pulled from below the hip and finish with the bar overhead with the hips and knees fully extended in one continuous motion.  Press outs are allowed but the bar cannot be pressed out from below eye level. A squat is not required.

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knees) and stand up, fully extended their hips and knees.