Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Let’s work on our Ring Muscle Ups. Aim to keep these unbroken along with the Deadlifts.
COMPETE | PART 1
4 SETS (Time)
10 DB Snatch (50/35)(Arm 1)
25′ OH Walking Lunge (Arm 1)
25′ Handstand Walk
10 DB Snatch (50/35)(Arm 2)
25′ OH Walking Lunge (Arm 2)
25′ Handstand Walk
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 8 | Big shoulder pump. 2:00 rest so aim to push the pace and keep the intensity up each set.
COMPETE | PART 2
4 SETS FOR QUALITY (No Measure)
12 Supinated DB Incline Press
8/8 SA KB Supported Bent Over Row
1:00 Weighted Plank
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 6 | Upper body and core quality work. We’re working to keep the joints healthy here. Keep weights the same for all sets or build across each set but don’t lose quality in movement.