Mon: Dead Sprint “Lurong”

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Lurong athletes will need a judge and a scorecard

Warm-up

DROM:

Can Openers down, Walking Quad Stretch back

Lateral Lunge down & back

Forward Lunge w/ extras (Samson, torso twists, pushing knee out, hip circles, etc) down & back

Cherry Pickers

Arm Circles forward & back

High Knees down, Buttkickers back

5 Burpees + 5 Air Squats

Warm-up

BB Warmup for Posterior Chain (No Measure)

2 Rounds:

5 Slow RDLs

5 Good Mornings (sub band if bar is too heavy)

3 Single Leg RDLs (each side)

5 Kang Squats (Good Morning into Back Squat into a Good Morning then stand up)

Weightlifting

Deadlift (5×3)

This is technique time. Work on all points of performance as explained by coach (ie. flat back, neutral spine/gaze, long arms, etc)

Metcon

Dead Sprint (Lurong) (Time)

For Time:

10 Deadlifts

20 Double Unders

8 Deadlifts

40 Double Unders

6 Deadlifts

60 Double Unders

4 Deadlifts

80 Double Unders

2 Deadlifts

100 Double Unders

Rx – 225/175
Lurong athletes have 10 minute cap.

LEVEL 2:

10 Deadlifts

10 Double Unders or 20 SUs

8 Deadlifts

20 Double Unders or 40 SU

6 Deadlifts

30 Double Unders or 60 SU

4 Deadlifts

40 Double Unders or 80 SU

2 Deadlifts

50 Double Unders or 100 SU

Level 2 – 185/145

LEVEL 1:

10 Deadlifts

20 Single Unders

8 Deadlifts

40 Single Unders

6 Deadlifts

60 Single Unders

4 Deadlifts

80 Single Unders

2 Deadlifts

100 Single Unders

Level 1 – 135/95

Mobility

Lacrosse ball the feet and calves. You could also use a KB for the calves.

Foam roll the posterior chain as well.

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