2012 SuperFit Charlottesville Workouts

Here are the workouts. Please note the second weight amounts are the scaled and masters weights (they do the same weights). We will put up movement standard videos for WODs 2 and 3 as all competitors won’t be able to attend the briefing.

WOD 1 “Strength and Grace”

1 Minute at Each Station and 15 seconds of Transition Time

• Station 1: Power Cleans (135/95, 95/65)
• Station 2: Ring Pullups
• Station 3: Ground to Overhead (155/115, 95/65)
• Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)

Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point

Note: Judges will go through each station with each athlete, then return to the athlete line to judge their next athlete. No changing of ring heights.  Ring pullups are rings touching shoulders/chest or hands touching shoulders/chest. Muscle ups are flash out at bottom.

WOD 2 “Run Fast”

9 Minute AMRAP of

• 15 Wallballs (20/14, 14/10) to 10 foot target
• Run Three Widths of the Basketball Court (about 20 yards each width)
• 5 Burpee Box Jumps (on a 12 inch seat in the gym)

Note: There will be cones setup for each athlete and they have to physically run around the cone. If they move or touch a cone, the cone has to be reset before they can continue running. Burpees are heels all the way on the box, hands release, hip open as they jump off box, but no need to pause. Score is total number of wallballs and burpees completed.

WOD 3 “WTF Was That”

5 Minute AMRAP of

• 12 Thrusters (95/65, 65/45)
• 12 Hang Power Cleans

Must be a clear pause in the hang position (no power clean from the ground). Full Squat on thruster (hip crease below top of the knee). Bar completely overhead, midfoot with ears visible. Elbows must pass in front of the bar on the HPC at the top, with full extension of the knees and hips as well. Score is total number of reps.

WOD 4 “Big Dudes”

4 Minute AMRAP of

• 7 Power Snatch (115/85, 85/65)
• 4 Lateral Burpees over Bar

Hands release burpees, no hip requirement over the bar, but you must be parallell to the bar when you release your hands and you must jump off both feet together and land together.

WOD 5 “Only the Strong Survive”

12 Minute Time Cutoff

• Run 800M with Weighted Vest (weights TBD)
• 40 KB Swings (70/53, 53/35)
• Run Inside Gym to Handstand Station, Do 20/15 Handstand pushups (Scaled and Masters Do Burpees Upstairs)

Then AMRAP of

• 7 Front Squats (165/105, 105/65)
• 30 Double Unders

You can take off the vest whenever you want after the run. Kipping handstands are ok and will be done with ab mat between plates.  Swings will be done outside rain or shine and are full extension on top with bell straight overhead. Score is total number of front squats and double under reps. Weights and stations are setup on first come first serve basis.