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CF WOD 170116: Monday – Lurong Resolution Test

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.announcementsGet Signed up for the Lurong Challenge, details on their website today’s Workout is The Lurong Resolution Chipper Test, and Week #1.
Just get your measurements done also please.
Reserve, Check-In, Log Your Scores, Please 😉
The CrossFit Opens are now live to Register, Feb 23rd – Mar 27th

 
Mobility
.mobility
  • Quad/Adductor Foam Rollling – 2 Min Each Leg 
  • Start at the hip flexor, and move down the front of the quad in 2-4 inch sections towards the knee. After a full pass, from hip flexor to knee, go low to high again but this time on the inside of your thigh (adductor). 2:00 on each leg, find the tight spots. 
  •  
  • Lats Foam Rolling – 1 min each side 
  • Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. Spend several moments on a tight area, using multiple arm sweeps to loosen the area. Find the tight spots. 
  •  
  • Box Shoulder Stretch – 3 x 20 secs, Rest 10 sec 
  • Place your arms shoulder width apart on a 20?-24? box. Keeping your head neutral (look at the floor, dont bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine.  
  •  
  • Ankle Flexibility (Dorsiflexion) 1 Min Each Ankle 
  • Place your foot on a box, or a bench. Keeping the heel down, shift your body weight onto that foot by driving the knee as far over your little toes as you can and to the outside. You can further load this stretch with a kettlebell/dumbbell/plate, or distract the ankle with a band. Heel must stay down. 
 
Warm-Up
.warm-up
  • -10 Warrior Squat/Side 
  • -Barbell Warm Up 
  •  
  • 2 Rounds for Quality Form: 
  • -3 Snatches (Empty Bar)* 
  • -4 Deadlifts* 
  • -5 Box Jump Overs 
  • -4 HR Push Ups 
  • -3 Thrusters* 
 
FiveStar Focus
.focus
  • Snatch 
  • 1 RM Snatch 
  • 5 x 1 
  • Thruster 
  • 1 RM Thruster 
  • 5 x 1 
 
WOD Performance :: Resolution Chipper Test – Level 2
.wod
  • Resolution Chipper Test – Level 2 (Per) 
  • Complete at Many Reps as Possible in 10 Minutes: 
  • *Opens (65/95) Masters/Masters+ (55/75) 
  • -15 Snatches* 
  • -20 Deadlifts* 
  • -25 Box Jump Overs at Opens (20/24) Masters (16/20) 
  • -20 Hand Release Push Ups 
  • -15 Thrusters* 
  • With remaining time continue to the next round starting at 15 Snatches 
 
WOD Fitness :: Resolution Chipper Test – Level 1
.wod
  • Resolution Chipper Test – Level 1 (Fit) 
  • Complete at Many Reps as Possible in 10 Minutes: 
  • *Opens/Masters (35/45) Masters+ (15/35) 
  • -15 Ground to Overhead* 
  • -20 Deadlifts* 
  • -25 Box Jump Overs at (12/16) 
  • -20 Knee Hand Release Push Ups 
  • -15 Thrusters* 
  • With remaining time continue to the next round starting at 15 Snatches 
 
WOD Competition :: Resolution Chipper Test – Level 3
.wod
  • Resolution Chipper Test – Level 3 (Comp) 
  • Complete at Many Reps as Possible in 10 Minutes: 
  • *Opens (75/115) Masters/Masters+ (65/95) 
  • -15 Snatches* 
  • -20 Deadlifts* 
  • -25 Box Jump Overs at Opens (24/30) Masters (20/24) 
  • -20 Hand Release Push Ups 
  • -15 Thrusters* 
  • With remaining time continue to the next round starting at 15 Snatches