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
5 Inch Worms
10 Alt. V-Ups
Compete
EMOM x 40 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 8-12 GHD Sit-Ups
MIN 3 – 150m Run
MIN 4 – 25-50ft Handstand Walk*
*Must perform 25ft increments if attempting 50ft
(No Measure)
GOAL: RPE 8 | Maintain consistency. Primary focus is the Handstand Walk. Focus on unbroken all the way to finish.
Extra Credit
6 SETS (Time)
25/20 Cal Bike
1:00 Bike Recovery Pace
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 9 | We saw these numbers before, but now a Bike in the rest. Very, very aggressive pace on the 25/20 Cals at a repeatable effort! (A little drop off is ok but we’re talking within seconds, not :10-:20 second drop off)