SuperFit Rubicon 2014 - Workout 1



40 Burpees 30 Deadlifts (185/125 Rx) (155/105 M) (135/85 N) 20 T2B 10 Squat Clean (185/125 Rx) (155/105 M) (135/85 N)

Rules: Athletes will have 8 minutes to complete as many reps of the chipper as possible. If an athlete finishes the chipper with time remaining, they will start a second round. To break ties, time will be take at the completion of one full round of the chipper, if completed under the 8 minute cap.

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! 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! T2B: The feet must break the plane of the bar with both feet MAKING CONTACT AT THE SAME TIME with the bar inside the athlete’s hands. The bar may be touched with the toes, top, or bottom of the feet. Squat Clean: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee). Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows in front of the bar.