Team SuperFit Delaware Workout 2


Deadlifts (275/185 RX) (225/155 N)


8 Burpees

10 C2B Pullups (Pullups - N)


Rules: At the top of each minute, beginning the the 3...2...1...GO, teams must complete 8 Burpees and 10 C2BPullups/Pullups.  Movements may be completed simultaneously with only one person working on each movement at a time.  Once all reps are complete, teams will have the remaining time in each minute to complete as many deadlifts as possible.  Only one man and one woman may squat clean at a time.  Each team will have two bars and two judges.  Scoring will be total deadlift reps.



Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees full extended and the shoulders behind the bar.

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.

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!