SuperFit Forney Team Challenge Workout 1

2014_superfit_forney_wod

RX and Masters Divisions

AMRAP 9

10 Burpees 20 Squats (45#/25#) 50 Double unders (50 singles - Novice/Masters)

Rules: Teams will get 9 minutes to complete as many double unders or single unders as possible. The 10 burpees and 10 squats will serve as a buy-in for each round. Score will be total double/single unders completed.

Burpees: Will be performed with a hand release jumping on top of a 45# plate. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump on top of the plate, standing up with the hips open.

Squats: Will be done holding a plate. The hip crease must pass below the knee, standing up with the hips and knees fully extended.

Double Under: The rope must completely pass under the feet twice. If the rope is trapped on the second pass, the rep does not count. For singles, the rope must pass under the feet once.

Youth Divisions

AMRAP 9

10x Burpees 10x Air Squats 30x Double Unders (13-16) - Single Unders (8-12)

Rules: Teams will get 9 minutes to complete as many double unders or single unders as possible. The 10 burpees and 10 squats will serve as a buy-in for each round. Score will be total double/single unders completed.

Burpees: Will be performed with a hand release jumping on top of a 45# plate. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump on top of the plate, standing up with the hips open.

Air Squats: The hip crease must pass below the the knee, with the athlete standing up, hips and knees fully extended.

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped on the second pass, the rep does not count. For singles, the rope must pass under the feet once.