Team SuperFit Lorton Workout 1


3 GTOH (185/125) (135/85) 6 Box Jumps (30/24) (24/20) 9 Deadlifts (185/125) (135/85) 12 Burpees

Rules:Teammates must pick two movements before the workout begins. I.E. TM1 picks GTOH and Deadlifts and TM2 picks Box Jumps and Burpees. Each will perform those two movements for the duration of the workout.

GTOH: The bar must return to the floor each rep. The athlete must finish with the bar overhead with hips, knees, and arms fully extended/ locked out at the top of the movement. Full, power, split snatches are acceptable. Squat cleans, power, and hang cleans with a split jerk, push jerk, push press, or strict press are also acceptable.

Box Jump: Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box. Athletes may rebound or step down. NO STEP UPS!

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!

Burpees:Will be performed with a hand release over a bar. 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. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. The feet MUST touch the floor before the hands when jumping over the bar!

Scoring: Total Reps