10.25.16 “Championship Complex re-Test”

October 24, 2016

Jason getting his kipping pull-ups down!!!


FITNESS & LIFESTYLE

The Final Benchmark Test for the Lurong Challenge. Make sure you have your previous score readily available so you know what you are pushing for!!! Let’s see those results!!!

WARM UP:
Dynamic

STRENGTH
High Bar Back Squat
1*5 65%
1*5 70%
1*5 75%
1*5 80%

PROGRESSIONS:
All barbell movements for the wod

METCON
“Championship Complex Test”

AMRAP in 8 minutes
LEVEL 3
MEN OPEN – 185 lb. barbell    MEN MASTERS – 135 lb. barbell   MEN MASTERS+ – 115lb. barbell
WOMEN OPEN – 125 lb. barbell  WOMEN MASTERS – 85 lb. barbell   WOMEN MASTERS + – 65 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O
LEVEL 2
MEN OPEN – 135 lb. barbell   MEN MASTERS – 115 lb. barbell   MEN MASTERS + – 95 lb. barbell
WOMEN OPEN – 85 lb. barbell   WOMEN MASTERS – 65 lb. barbell   WOMEN MASTERS + – 55 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O
LEVEL 1
MENS OPEN – 65 lb. barbell   MENS MASTERS – 45 lb. barbell   MENS MASTERS + – 45 lb. barbell
WOMENS OPEN – 35 lb. barbell    WOMENS MASTERS – 35 lb. barbell   WOMENS MASTERS + – 35 lb. barbell
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Medball Back Extensions (20,14)
–hold the ball as far in front of the body as possible

ENDURANCE
Choose ONE of the following sports:
(Mon, Tue or Wed)
Row 30 Minutes
or
Run 30 Minutes
or
Airdyne 30 Minutes
Maintain a steady pace at 85% effort

OLY
E2M for 14 minutes
3 Position Squat Clean
Floor – Hang Below the Knee – High Hang(pockets)

 

SPORT & PERFORMANCE

A. WARM UP
2 attempts – rest as needed
Max Double Unders in 2 Minutes

B. OLY
E2M for 14 minutes
3 Position Squat Clean
Floor – Hang Below the Knee – High Hang(pockets)

C. STRENGTH
HBBS
1*5 65%
1*5 70%
1*5 75%
1*5 80%

D. METCON
AMRAP 8
5 deadlifts
4 hang cleans
3 front squats
2 S2O
1 G2O
(185,125)

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