Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)
Warm-Up
2 ROUNDS (No Measure)
100m Run
10 Jumping Squats
:30 Ski
10 Kip Swings
Compete
EMOM x 32 MINUTES (No Measure)
MIN 1 – 150m Run
MIN 2 – 8-12 KB Goblet Step Ups (50/35)(24/20)
MIN 3 – 12/10 Cal Ski
MIN 4 – 4-8 Bar Muscle Ups
(No Measure)
GOAL: RPE 8 | Keep the Focus on the BMU, stay unbroken on them. If possible 1 rep more than last week. Everything else should feel like a flow.
Extra Credit
FOR RECOVERY (No Measure)
Perform a Full-Body Yoga Session
*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.
(No Measure)
GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.