Ladder

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

 


Rules:

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.

Team SuperFit DC Workout 1

Deadlift Ladder

Novice:  185/125, 205/135, 225/155, 245/165, 275/185

RX: 225/155, 245/165, 275/185, 295/205, 315/225

 


Rules:  Teams will get one minute at each bar.  At the top of each minute, teams must complete 10 burpees.  With the remaining time, they will complete as many deadlift reps as possible.  There will be a 15 second transition to the next bar.  Scoring will be total points and values will increase with each bar. Bar 1 = 1pt, Bar 2 = 2pts, Bar 3 = 3pts, Bar 4 = 4pts, Bar 5 = 5pts.

 

 

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

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!

 

Team SuperFit Delaware Workout 1

10 Min Ascending Ladder

Deadlifts (275/185) (185/125)

Burpee Box Jumps (24 RX) (20 N)

C2B Pullups (Pullups N)

2..2..2..4..4..4..6..6..6..

 


Rules:  Teams will have 10 minutes to complete as many reps as possible of the ladder.  Reps will increase by 2 each round.  Only one person may work at a time.  Teammates may switch at any point.

 

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

Burpee Box Jump:  Athletes’ chest must touch the floor, with hand release.  Then they must jump and touch on top of the box with both feet, fully extending the hips.

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

Team SuperFit Lorton Workout 1

Snatch Ladder

MALE RX:  155-135-155-185-205

FEMALE RX: 75-85-95-105-115

MALE NOVICE: 75-95-115-135-155

FEMALE NOVICE: 55-65-75-85-95

 


Rules:  Teams will have 1 minute to perform as many snatches as possible at each bar. Only one person works at a time.  Teammates may trade off at any point.  There will be a 20 second transition to the next bar.  There will be a point value for each bar.  Points will increase with weight.  Bar 1 = 1pt, Bar 2 = 2pts, Bar 3 = 3pts, Bar 4 = 4pts, Bar 5 = 5pts.  Scoring will be total points.


Snatch:  The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended.  The feet must be under the hips.  Press-outs are allowed, but cannot be turned into a clean and jerk/press.  Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips.  Deadlift into hang snatch is allowed.  Full “squat” snatches and split snatches are allowed, but not required.