9.18.14 "Lurong Challenge 14.1"

September 18, 2014
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Today we will be Testing the Lurong 14.1 Benchmark. We will doing this first and if there is time left in class or after you will be able to do your Hatch Squat Back Squats for a Cashout.

TODAYS WOD

“LuRong Challenge 14.1”

Work Capacity Test

13 Minute AMRAP:

Movement Details – Men

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Movement Details – Women

Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

Movement Standards

Row for Calories
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the workout. Every calorie counts as one rep.
Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.
Pull Ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. Reverse and alternating grips are permitted.
Jumping Pull Ups
This movement start with the athlete standing directly under the pull up bar. From a standing position, the distance from the bottom of the bar to the bottom of the chin must be at least 14 inches. Use boxes or bumper plates to set the proper height. The movement starts with the athlete elbows full extended and the rep is complete when the chin finishes over the top of the bar. The athlete jumps and pulls to go from arms being extended below the bar to the chin clearing the bar.
Back Squat
This movement begins the barbell on the top of the shoulders behind the head. Using a rack is permitted. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.
Air Squat
This movement is a body weight squat. Before the athlete may start squatting, he or she must start from a full upright standing position, full extension at the knees, legs, and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The Athlete must return to full extension of the knees, legs, and hips to complete each rep before moving on.
Shoulder to Overhead
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Using a rack is not permitted.

Scoring

  • The athlete’s total score is the sum of all reps completed during the 4 movements and 10 minutes of work time.
  • The athlete must rest during the 3 allotted rest periods and will not receive credit for any reps completed during those rest periods.
  • The submission page for the workout will automatically calculate the athlete’s total number of reps based on how far he/she progressed through the workout.
  • Video Submissions are required in order to be eligible for performance prizes.
  • You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.

Notes

The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The athlete may preset the damper before the clock starts. The monitor must be set to zero at the beginning of the round. Every calorie counts as one rep.

At the end of the 4 minutes the athlete must rest 1 full minute. Once the clock hits 5 minutes the athlete will begin 3 minutes of Chest 2 Bar/Pull Ups/Jumping Pull Ups.

Once the clock hits 8 minutes the athlete will rest for 1 full minute. During the rest time, the athlete can get the barbell set on the rack for squats. Once the clock hits 9 minutes the athlete will begin 2 minutes of Max REP Back Squats/Air Squat.

Once the clock hits 11 minutes the athlete must rest 1 full minute. During the rest period, the athlete will change weights on the barbell and place the bar on the floor. Once the clock hits 12 minutes the athlete has 1 minute to complete as many reps of Max Shoulder to Overhead.

 

 

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

STRENGTH
HBBS
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

CORE
3×15 Landmine Twists

3×15 Side Plank Crunches

ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
15 Rounds
:30 Seconds Sprint :30 Seconds Rest

OLY
OFF

COMPETITORS

A. Warm Up
EMOTM 12 – alternate movements each minute
1st-5 Strict Chest 2 Bar Pullups – add each round
2nd-10 Pistols
3rd-10 Calorie Row at 10 dampner

B.Strength
HBBS
10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

C. OLY
Every 2 Minutes for 14 Minutes
3 Position Clean(full)
Floor-Below the knee-High Hang

D. “Lurong 14.1”

Comments

comments

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  1. neon joe Reply

    154reps level3

  2. CC Engine Reply

    Lev 1 – 192.
    Lots of beasts out there tonight at the box! 🙂
    & Thanks JesC Coach for making it a great night! I had a blast! Even after that stupid stupid traffic bull crap! 🙂

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