Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Big Sets on the Wall Balls (do you have unbroken in you?). The Bike pace stay the same or speed up as we progress through the workout. This means that we should be spending less time on the bike each round.
COMPETE | PART 1
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
2-4-6-8…
Burpees to Target*
Toes to Bar
*Target ideally 6 inches above standing reach
(Score is Rounds + Reps)
GOAL: RPE 9 | Start off easing into the reps, then start to pick up the pace. Burpees should be consistent and aim for unbroken on the Toes to Bar. You can use the last burpee of each round to go into your Toes to Bar!
COMPETE | PART 2
ON AN 10:00 CLOCK… (No Measure)
Practice Freestanding Handstand / FS HSPU / Strict HSPU*
*Attempt 2-3 reps then rest
(No Measure)
GOAL: RPE 5 | Get good practice in today on a tricky skill! One way to practice is to start form the bottom then kick up. We can work off the wall and then progress to a box. Finally we can work from the floor with possibly a mat below the head and work to no mat below the head.