Team SuperFit Richmond 2018 - Workout 3

3 RFT (10 Minute Cap)

10 Power Clean + Hang Clean + STOH (155/105 RX) (135/85 Int) (115/75 N)

20 Burpees


Rules:  Teams will have 10 minutes to complete the workout.  While one person is working on the rep scheme the other partner will complete a 300 meter run.  When the partner returns from the 300m run work must stop. (Athletes will either complete rep they’re on or stop working.  Only full complexes will count as reps).  Teammates will alternate work on the rep scheme and running until three rounds are complete.  Time ends when the athlete on the final run crosses the finish line.  For example, if an athlete completes the third round of burpees but their teammate is still on the run, time will not be recorded until the running athlete reaches the finish line.

Complex:  The power clean must be pulled from the floor and finish with the hips and knees fully extended and the elbows in front of the bar.  The hang clean must pass through a full squat and finish with the hips and knees full extended with the elbows in front of the bar. The STOH must finish with bar locked out overhead with the hips and knees locked out as well.  The complex must be complete as three distinct and separate movements.

Burpees:  Will be performed over the bar with a hand release.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  The feet MUST touch the floor before the hands when jumping over the bar!

Team SuperFit Richmond 2018 - Workout 2

For time: (8 Minute Cap)

80 Wall Balls

70 Weighted Step Ups (50/35 all divisions) (24/20 All divisions)

60 HSPU (RX/Intermediate) (SA DB Clean/Jerk 50/35 - Novice)


Rules:  Teams will have 8 minutes to complete the workout.  Novice teams will perform a single arm DB clean and jerk instead of HSPU.  Only one person works at a time. Teams will be assessed a one second penalty for each rep not completed within the time cap.

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.

Weighted Step Ups:  Athletes will hold one dumbbell in any manner.  They will step up on to the box, touching both feet on top before going over to the other side.  Athletes do not have to open their hips on top of the box. The rep ends when both feet hit the floor.

HSPU: Each athlete will use one abmat and two (2) 25# plates.  Hands may not be placed outside of the plates. The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the SA DB C/J the dumbbell must past between the knees, be pulled to the shoulder then pressed overhead with the hips, knees fully extended with the arms locked out and dumbbell over the body.

Team SuperFit Richmond 2018 - Workout 1

5 Rounds

1 Minute Max Calorie Assault Bike

1 Minute Max Rep Deadlift

(225/155 RX/Intermediate) (185/125 Novice)

Rules:   The workout will be performed ladder-style.  There will be 5 bikes and 5 sets of bars set on the competition floor.  Teams will alternate 1 minute of max calories on the bike with one minute of max rep deadlifts. There will be a 30 second transition b/w stations.  Deadlift weights will increase each round. Deadlift weights will be as follows (225/155 RX/Int) (185/125 N) - (275/185 RX/Int) (225/155 N) - (315/225 RX/Int) (275/185 N) - (335/245 RX/Int) (295/205 N) - (365/255 RX) (315/225 N).  Total bike cals and total reps deadlifts will be scored separately.

Deadlift:  The athlete will start with the bar on the ground and lift the weight to the finish position with the hips and knees fully extended and the athlete’s shoulders behind the bar.