Team SuperFit Charlotte Workout 2

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Team Chipper

For time: (8 min cap) 40 Deadlifts (225/155) (185/125) 30 C2B Pullups (Chin-over-bar Novice) 40 Pistols (goblet squats 24/16 Novice) 30 Cleans (185/125) (135/85)

Rules: The two male partners and the two female partners will be separated into two mini-teams. The male and female mini-teams will complete the chipper simultaneously. Each mini-team with have 8 minutes to complete the workout and will receive a (1) second penalty for each rep not completed within the time cap. Each mini-team with receive a ranking based on their finish among the male or female teams and the total team score will be determined by an aggregate of the male and female rankings.

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!

C2B Pull-ups: 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 teams 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.

Pistols: Athletes 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. Novice teams will perform a goblet squat. The hip crease must pass below the knee with the hips and knees fully extended at the top of the movement.

Cleans: The bar must touch the floor each rep and finish at the shoulders with the hips and knees full extended and the elbows in front of the bar. Squat cleans, power cleans, deadlifts into hang cleans, are all acceptable.