Team SuperFit Raleigh Workout 2

AMRAP 9

4 Front Squats (185/125 RX) (135/85 N)

6 C2B Pullups (Pullups N)

8 Burpees

10 Deadlifts (185/125 RX) (135/85 N)


 

Rules:  RX teammates must pick two movements before the workout begins.  I.E.  Teammate1 picks Front Squats and Deadlifts and Teammate 2 picks Pullups and Burpees.  Each will perform those two movements for the duration of the workout.  Novice teams may break up the work in any manner.

Front Squats:  Athletes must pass through a full squat and finished with their hips and knees fully extended.  Squat cleans will count as the first rep when pulled from the floor.

C2B:  Athletes must make contact with the bar below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice 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.

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!

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!

 

Elizabeth Sobka

South Of Belmar, 3821 Wolff Street, Denver, CO, 80212