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!