Team SuperFit DC Workout 2

RX Division

9 minute cap

4 RFT

15 C2B Pullups

15 Hang Cleans (115/75)

15 Box Jumps (30 RX men) (24 Coed RX/Female)

15 Thrusters (115/75)

 


Rules:  Teams will get 9 minutes to complete 4 rounds of the workout.  There will be a 1 second penalty for each rep not completed within the time cap. Only one person may work at a time.  Teammates may switch at any point.

 

 

C2B Pullups:  The chest must make contact with the bar below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes 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.

Hang Cleans: The bar must start between the hip and the knee and finish at the shoulders with the hips and knees fully extended and the elbows in front of the bar.   Hang squat cleans,  hang power cleans, deadlifts into hang cleans, are all acceptable.

Box Jump:  Athletes must jump with two feet and land on top of the box and extend their hips and knees before coming off the box.  Athletes may rebound or step down.  NO STEP UPS!

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.   NO jerking will be allowed.

Dalton Byerly

Richmond VA 23220, United STates