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)
:30 Ski
3 Shuttle Runs
6 Alt. Ring Rows
12 Slam Balls
Compete
EMOM x 40 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 2-4 Rope Climbs
MIN 3 – 150m Run
MIN 4 – 4-6 D-Ball Over Shoulder (150/100)
(No Measure)
GOAL: RPE 8 | Maintain consistency. Primary goal is the Rope Climb, secondary goal is the D-Ball.
Extra Credit
3 SETS (No Measure)
:05-:10 Front Lever Tuck Hold
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 7 | Similar to last week but we are working on a hold. Tuck all the way up and then lower down until your hips and legs are parallel with the floor. Arms should be perfectly straight with no bend at the elbow. If you got more than :10 go for it but must maintain good positions.