SuperFit Maryland Workout 3


20 Calorie Row 20 Burpees 20 Thrusters (135/95 RX) (95/65 N/M) 20 T2B 20 Deficit HSPU/(Ring Pushups N/M) Then.. With the remaining time, complete as many Snatches as possible (135/95 RX) (95/65 N/M)

Rules: Athletes will get 9 minutes to complete as many reps as possible of the chipper. If they complete all 100 reps within (9) minutes, they will use the remaining time to complete as many snatches as possible. Score will be total reps.

Row: The Athlete will row until the monitor shows 20 calories. Athletes may not get off the rower until the judge sees 20 calories.

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. The feet MUST touch the floor before the hands when jumping over the bar!

Thrusters: Athletes must pass through a full squat then press the bar overhead with the hips, knees, and elbows fully extended.

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.

HSPU:Deficit will be announce the day of the event. 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 ring pushups, the chest must make contact with the rings. Elbows must be fully extended at the top of the movement.

Snatch: The bar must be pulled from the floor and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Full, split, deadlift into a hang snatch, are all acceptable. A full squat is not required.