Team SuperFit Richmond Workout 1

Front Squat Ladder

Novice Women:  55-65-75-85-95-105-115-125-135-145

Novice Men: 95-115-135-145-155-165-175-185-205-225

RX Women: 85-105-115-125-135-145-155-165-175-185

RX Men: 135-155-185-205- 215-225-235-245-255-275



Teams will get 35 seconds at each bar to complete 5 reps.  There will be a 10 second transition to the next bar.  Once a team cannot complete 5 reps, the workout is over.  Reps may be partitioned in any manner.  Only one person may work at a time.  For teams that reach the final bar(s) they will complete as many reps as possible as a tiebreaker.

Front Squat:  Athletes must pass through a full squat (hip crease below the knee) and stand up with the hips and knees fully extended.  A squat clean may count as the first rep.