Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Focus on fast effort each minute, increase the numbers as needed to create a challenging push within :45-:50. Consider legless for the Rope Climbs.
COMPETE | PART 1
Back Squat (ON A 25:00 RUNNING CLOCK
Build to a 1RM Back Squat)
(Score is Weight)
GOAL: RPE 10 | The time is here to put all our legwork to the test. Hop on a bike for 5:00 then quick foam roll the legs. Get some hip mobility in and some pause squats in with the empty bar and with our first loaded set. We want to make sure the hips and legs are feeling ready to tackle this today! Focus on taking bigger jumps at the start (40-60-70-80-90-94-98-102%). Don’t spend too much time burning yourself making a ton of jumps, if anything take extra sets at lighter weights. (This skill may come in handy in comps if we are limited on time to build up to heavy tests)
COMPETE | PART 2
EMOM x 12 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 40 Crossover Singles
MIN 3 – 50′ Handstand Walk*
MIN 4 – Rest
*Must be 25′ Increments
(No Measure)
GOAL: RPE 7 | Some Skill Work with the shoulder fatigue. Consider 25′ Handstand Walk or best attempts if this is something we’re still working on. Restart every 5′ if you come down from the HSW.