Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Only pacing in this workout is going to be on the Lunges but keep moving non stop. Push the Row hard and aim for unbroken on the KB Swings.
COMPETE | PART 1
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
No Rest b/t A & B
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
GOAL: RPE 9 | Set a consistent shuttle run pace so we can push the Burpee Pull-Ups. Start at a moderately hard effort and finish at a really hard effort (think build up the pace each round). Give yourself 3-4 attempts on the Thruster: one to get a number on the board, one really challenging, last one should be close to 1RM feel. Shoot for the stars if you have time for a 4th attempt!
COMPETE | PART 2
1 ROUND FOR QUALITY (No Measure)
30 Crossover Singles
20ft Handstand Walk*
30 Crossover Singles
25ft Backward Handstand Walk
30 Crossover Singles
50ft Handstand Walk**
*10ft Down + Pirouette + 10ft Back
**Must Perform 25ft Increments
(No Measure)
GOAL: RPE 6 | Practice over intensity today. This is combining a lot of the handstand work we’ve been playing around with. Be patient and don’t burn out the shoulders chasing speed!