Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: This should have a sprinty feel for us. It’s ok if we see our times start to fall off but let’s try to push the pace every Set!
COMPETE | PART 1
ON A 15:00 CLOCK (Weight)
Build to a Heavy 4-Rep Alt. Back Rack Lunge
(Score is Weight)
GOAL: RPE 9 | This is what we’ve been building up to. Ideally hit this before the NCFIT Workout. This is not an RPE 10 so we are not going to failure. Make to load confident weights on the bar.
COMPETE | PART 2
EVERY 2:00 x 3 SETS (AMRAP – Reps)
20/15 Cal Bike
Max Chest to Bar Pull-Ups
-Rest 1:00 b/t Sets-
(Score is Reps)
GOAL: RPE 8 | Push the bike hard. Goal is 1:00, leaving 1:00 for the Chest to Bars. Focus on no misses and minimized rest in any breaks between chest to bars.