Team SuperFit Philadelphia Workout #3


4 C2B (Novice - Pullups) 4 Pistols (Novice - Goblet Squats 24/16) 4 Thrusters (95/65) (Novice - 75/55) 8 C2B (Novice - Pullups) 8 Pistols (Novice - Goblet Squats 24/16) 8 Thrusters (95/65) (Novice - 75/55) 12…

Rules: Teams will have 9 minutes to climb the ladder starting with 4 reps of each movement. After each round of the ladder is completed, the reps will increase by (4). The score for the workout will be total reps completed.

C2B: Athletes must make contact with the bar at or below the collarbone. The arms must be fully extended at the bottom of the movement. Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement. Athletes may switch at any point but only one person may work at at time. Pistols: The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is not required. Novice teams will perform a goblet squat. The hip crease must pass below the knee and finish with hips and knees fully extended. The kettlebell must be held in a front rack position. Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.