Crossfit Lillington – CrossFit Compete
NCCOMPETE MEMO
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
Light pace on the NCFIT Workout think more RPE 5-6. Bodyweight Lunges, use this to get a good sweat and warm-up for Open 20.4
Warm-Up
2 ROUNDS (No Measure)
10 Step Ups
10 Lunges
5 Muscle Clean
5 OH Press
Compete
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
(Score is Time)
GOAL: RPE 8 | Step ups were allowed this year for the Box Jump. Pick your poison and save the legs if necessary. Crossfit allowed assistance for changing weights so if you have a super friend around that’s cheering you on for this they can help you out. Otherwise focus on consistent effort on the Box and SL Squats. You need the legs for the heavier barbell!
Extra Credit
ON A RUNNING 10:00 CLOCK… (No Measure)
Practice Pull-Overs
(No Measure)
GOAL: RPE 6 | Take 1-2 attempts at a time. Continue to work on the 1 rep but if we have been successful the past few weeks let’s aim for stringing 2 or more reps together!