CrossFit Compete – Wed, Dec 20

By tmurch17Uncategorized

Crossfit Lillington – CrossFit Compete

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NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

1:00 Ski

10 Alt. Tuck-Ups

3 Strict Pull-Ups

:20 DB Bear Hug Hold

Compete

EMOM x 40 MINUTES (No Measure)

MIN 1 – 8-12 Chest to Bar Pull-Ups

MIN 2 – 12/10 Cal Ski

MIN 3 – 8-12 GHD Sit-Ups

MIN 4 – 4-6 D-Ball Over Shoulder (150/100)

(No Measure)

GOAL: RPE 8 | Maintain consistency. Primary focus is the Chest to Bar, then have fun with the D-Ball!

Extra Credit

3 SETS (No Measure)

2-3 Tempo L-Sit Pull-Ups (30X1)

(No Measure)

GOAL: RPE 6 | It may be tough to maintain a perfect L, but do your best. Be honest with yourself. If you do a rep and feel you can hold a better position then make that correction!