Team SuperFit Philadelphia Workout 3

3 Rounds For Time

9 minute cap

5O DOUBLE UNDERS RX (30 NOVICE)

20 BOX JUMPS (30 RX MEN) (24 COED RX/FEMALE) (24 NOVICE MEN, 20 COEDS/FEMALE NOVICE)

15 BURPEES

10 STOH (135/85 RX) (95/65 N)

 


Rules:  Teams will have 9 minutes to complete the workout.  They will receive 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.

 

Double Unders:  The rope must completely pass under the feet twice for a rep to count.  If the rope is trapped on the second pass, the rep does not count.

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!

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.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  NO DIVEBOMBING!

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.

Dalton Byerly

Richmond VA 23220, United STates