Team SuperFit Lorton Workout 2

HSPU/Cal/C2B Stations

2min Max Rep HSPU (2” deficit RX) (Hand-release push-up Novice) 30 sec rest 2min Max Cal Row 30 sec rest 2min Max Rep C2B (Chin over bar Novice)

Rules: Teams will receive 2min at each station to perform as many reps as possible with a 30 second transition b/w stations. Each team will receive a rank for each movement with their overall rank for the event determined by the aggregate total of their ranks for each movement.

HSPU: Each athlete will use one abmat and two (2) 45# plates. 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 hand release pushups, the chest must make contact with the floor with the hands released from the floor. Elbows must be fully extended at the top of the movement. Athletes may switch at any point but only one person may work at at time.

Row: Teams will row for max calories. Teams will have 2 rowers, both partners will row at the same time.

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. Scaled 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.