Team SuperFit Bel Air Workout 3




For time:

10 Minute Cap

20 Burpees

50 Wall Balls (20/14 all divisions)

20 Burpees

50 HSPU (RX) (STOH N/M 115/75)

20 Burpees

50 C2B Pullups (RX/M) (Pullups N)

Rules:  Teams will have 10 minutes to complete the workout.  Only one person may work at a time.  Teammates may switch as any point.  There will be a one second penalty for each rep not completed within the time cap.

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! No DIVEBOMBING!

Wall Balls:  The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level.

HSPU: 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 STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended with the bar over the body.

C2B:  Athletes must make contact with the bar at or below the collarbone.  The arms must be fully extended at the bottom of the movement.  Novice athletes must get their chin over the bar with arms fully extended at the bottom of the movement.