Team SuperFit Charlotte Fall 2014 Workout 2


For Time:

7 Minute Cap 50 KB Snatch (24/16) 50 Pistols (Goblet Squat - Novice (24/16)) 50 KB Snatch (24/16) 50 C2B Pullups (Pullups - Novice)

Rules: Teams will receive (7) minutes to complete the chipper. Only one athlete works at a time. Teams may switch at any point. Teams will receive a one second penalty for each rep not completed within the time cap.

KB Snatch: The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended and the KB on the back of the hand.

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.

C2B Pullups: The athlete's chest must make contact with the bar at any point from the collar bones to the sternum. The arms must be fully extended at the bottom of the movement. For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.