Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Aim for unbroken on the barbell and really push the lunges. Try to keep the run to a consistent but uncomfortable pace.
COMPETE | PART 1
FOR TIME* (Time)
40yd Dash
*No more than 2-3 attempts at your best time
(Score is Time)
GOAL: RPE 10 | Hit the hammies in the warm-up with a few stretches and some line drills. Then 3 warm-up runs: first at 70%, next at 75% then next at 80-85%. rest 2-3minutes between attempts then get after it. If you hit a run and think you can do better than go for it. If you go faster on your second attempt you earn a third attempt. If not we call it there.
COMPETE | PART 2
FOR TIME (Time)
25-20-15-20-25
Cal Row
20-15-10-15-20
Wall Balls (20/14)
3-2-1-2-3
Rope Climbs
(Score is Time)
GOAL: RPE 8 | Hard but conservative pace. We need to have a little left in the tank to push the second half of this as the reps go up. Focus on unbroken for the Wall Balls and fast reps on the Rope Climbs.