Team SuperFit Charlotte - Workout 3

10 Minute Cap

3 RFT

40 Box Jump Overs (24 RX/ 20 N)

20 C2B Pullups (Pullups - Novice)


 

Rules:  Teams will split into pairs.  Coed teams will split into coed pairs.  While one pair is working on the rep scheme the other pair is holding a barbell overhead (135/85 RX) (95/65 N).  When one person drops the barbell from overhead, the pairs must switch.  Work on the rep scheme can only be performed while the other pair is holding their bars overhead.  Only one person may work on the rep scheme at a time.  Pairs working on the rep scheme can switch at any point.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side.  The rep must begin with a two footed jump.  NO STEP UPS!  They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

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.