Deadlift Day — Ascending Ladder

Jumping jacks

30 reps

Air squats

Tempo lent, focus profondeur et charnière de hanche

15 reps

Bodyweight lunges

5 par jambe, étirer les fléchisseurs

10 reps

Push-ups

Activation haut du corps

8 reps

Inspired by CrossFit.com 260508 snatch ladder (4/3/2 min descending windows). Block A is your warmup-into-work — aim for 3 rounds. Block B is bench press focus — aim for 2-3 rounds, keep sets unbroken. Block C is max effort with the new deadlift — aim for 2+ rounds, NEVER sacrifice form for reps. Rest between blocks is just the 2s bell transition — stay tight, shake out, go again. The deadlift is brand new: prioritize flat back and hip drive over speed.

Push-ups

10 reps

Air squats

15 reps

Bodyweight lunges

5 par jambe

10 reps

Inspired by CrossFit.com 260508 snatch ladder (4/3/2 min descending windows). Block A is your warmup-into-work — aim for 3 rounds. Block B is bench press focus — aim for 2-3 rounds, keep sets unbroken. Block C is max effort with the new deadlift — aim for 2+ rounds, NEVER sacrifice form for reps. Rest between blocks is just the 2s bell transition — stay tight, shake out, go again. The deadlift is brand new: prioritize flat back and hip drive over speed.

Bench press

Barre + 12.5kg = ~20.5kg total

8 reps

Push-ups

8 reps

Inspired by CrossFit.com 260508 snatch ladder (4/3/2 min descending windows). Block A is your warmup-into-work — aim for 3 rounds. Block B is bench press focus — aim for 2-3 rounds, keep sets unbroken. Block C is max effort with the new deadlift — aim for 2+ rounds, NEVER sacrifice form for reps. Rest between blocks is just the 2s bell transition — stay tight, shake out, go again. The deadlift is brand new: prioritize flat back and hip drive over speed.

Conventional deadlift

Barre + 20kg = ~28kg total — forme impeccable

5 reps

Air squats

10 reps

Étirement ischio-jambiers debout

30s x2

Étirement fessiers (pigeon)

30s x2

Étirement pectoraux contre le mur

30s x2

Session Complete