Team SuperFit Bel Air 2017 - Workout 3

2RFT

(Novice Teams)

10 minute cap

15 Pullups

30 Burpees over rower

15 T2B

30 Cal Row

 

2RFT

(RX Teams)

10 minute cap

30 C2B Pullups

30 Burpees over rower

30 T2B

30 Cal Row


Rules: Team must complete the workout within the 10 minute cap.  They will be assessed a one second penalty for each rep not completed within the cap.

C2B Pullups:  The chest must make contact with the bar at or 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.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Burpees:  Will be performed with a hand release over the rower.  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’ over the rower!  The feet MUST touch the floor before the hands when jumping over the bar!