Team SuperFit Delaware Workout #1

Row/2rm Front Squat

In 8 minutes:

Teams will have 8 minutes complete a 1000m row then use the remaining time to establish a 2rm Front Squat.

Rules: Row can be broken up however the team would like. Each team will receive a 20kg bar and a 15kg bar. Only one male and one female team member can lift at a time. Each team will have 2 judges. The bar must be cleaned from the floor. No squats cleans count toward the 2rm front squat.

Row: Judges must see the rower trip the appropriate distance before the athlete may get off the rower and the Front Squats begin.

2 Rep Max Front Squat: The bar must be pulled from the floor, and the athlete must come to a full standing position before front squat reps can begin. With the barbell resting at the shoulder, the barbell must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement.

Scoring: A total of all four athlete's 2RM front squats.