Team SuperFit Maryland Workout 3

AMRAP 20

21-15-9

SYNCHRONIZED OHS (135/95 RX) (95/65 N)

SYNCHRONIZED DEFICIT HSPU (BAR FACING BURPEES - NOVICE)

*WITH REMAINING TIME*

SYNCHRONIZED DEADLIFTS (245/165 RX) (185/125 NOVICE)

 


Rules:  Teams will get 10 minutes to complete the 21-15-9 rep scheme.  With the remaining time, teams will complete as many reps as possible of synchronized deadlifts.  The 21-15-9 will also be synchronized with one male and one female partner working together.  For all synchronized reps, athletes must descend at the same time each rep and ascend at the same time each rep.  If an athlete beats another to the top of the movement, that will be allowed.  However, they must again, descend at the same time. One male and one female must work together.  Teammates may sub out at any point. The weights will increase to (165/105 RX) and (115/75 N) for the round of 15.  The weights will increase again for the round of 9 (195/135 RX) (135/95 N).

OHS:  With the bar overhead, the athlete must pass through a full squat (hip crease below the knee).  Hips and knees must be fully extended at the top of the movement with the arms locked out.

HSPU: Deficit will be announced at the event.  Hands may not be placed outside of the plates.

The athlete must kick up to the wall in a full lockout position before attempting the first repetition.  The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.  For the bar facing burpees, athlete’s chest must make contact with the ground at the same time with a hand release and then a jump, at the same time, over the bar. There must be a two foot jump w/ feet leaving the ground at the same 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!

Dalton Byerly

Richmond VA 23220, United STates