SuperFit Maryland Workout 1


1 min. Max Rep C2B (Chin over bar) Then… 3 GTOH (185/115) (135/85) 8 Box Jump Overs (30/24) (24/20)

Rules: Athletes will start out by completing as many reps as possible in (1 min) of C2B pullups. Each C2B will be worth 1/2 point. Novice and masters will do chin over the bar pullups. At the end of the first minute, athletes will complete as many rounds as possible of the couplet. Score will be total reps of the couplet plus 1/2 point per pullup rep.

Pullups:The chest must make contact with the bar between the collar bones and the sternum. 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.

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 Overs: Athletes must jump with two feet, touch on top of the box and then go over to the other side or completely jump over the box. NO STEP UPS!

Score: (Pullups/2)+(GTOH and Box Jump Reps)