Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Most of us are quite familiar with this. This is just a long grind, put your head down and chip away at it. Try to think about a rep scheme that will keep your pace the same and allow you to keep moving and resting very little!
COMPETE | PART 1
4 SETS FOR QUALITY* (No Measure)
6/6 KB Single Leg RDL
12 DB Chest Flys
10 DB Curls
8/8 DB Tricep OH Extension
*Athlete Choice
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 6 | Just a post Chad upper body pump here. Focus on quality movement. Add tempo if we want to stay on the lighter side today and not kill the shoulders too much.
COMPETE | PART 2
ON A 30:00 RUNNING CLOCK (No Measure)
C2 Bike at Zone 2 or Nasal Breathing
(No Measure)
GOAL: RPE 5 | This should be an easy ride. Listen to a podcast or throw on something to watch. We should be moving at a conversational pace or focus on nasal breathing. Goal is to just move the legs and flush out at an easy pace.