Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 Bike
20 Shoulder Taps
10 Hollow Rocks
Compete
Metcon (AMRAP – Reps)
5 SETS
10 Push-Ups
10 Ring Rows
Strict Handstand Push-Up*
-Rest 2:00 b/t Sets-
*Perform Reps at 80-90% of Average Unbroken Reps from (6/23).
(Score is Lowest Reps of Strict Handstand Push-Ups)
GOAL: RPE 8 | Continuing on building that shoulder capacity and Strength. Aim to keep the Strict HSPU unbroken as much as possible.
Extra Credit
2-3 SETS FOR QUALITY (No Measure)
2-3 Attempts Max Handstand Hold
:30 Front Rack Hold (AHAP)
1:00 Alt. Deadbugs
-Rest as needed b/t Sets-
(No Measure)
GOAL: RPE 6 | AHAP on the Front Rack Hold means with good positions. Keep active upright torso and high elbows. Deadbugs should be with slow control movement, we don’t want to see these turn into Bicycle Crunches.