Team SuperFit Forney Workout 1

2.5 min Max Rep C2B Pullups (RX) (Pullups - N/M)

Rest 20 Seconds

2.5 min Max Rep Box Jump (30/24 RX) (24/20 N)

Rest 20 Seconds

2.5 min Max Rep STOH (135/85 RX) (95/65 N/M)


Rules:  Teams will have 2.5 minutes at each station to complete as many reps as possible. There will be a 20 second transition to the next movement.  Scoring will be total points.  Pullups = .5pt. Box Jumps = 1pt.  STOH = 1.5pts.



C2B Pullups:  The athlete's chest must make contact with the bar at any point below the collar bones.  The arms must be fully extended at the top of the movement.  For the scaled divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.  

Shoulder-to-Overhead:  The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body.  Press, push press, push jerk, and split jerk are acceptable.