Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Big sets with minimal rest. Don’t be tempted to go Unbroken! Be able to sustain how you’re breaking your reps up from start to finish.
COMPETE | PART 1
ON A 8:00 CLOCK (Time)
Practice Static Handstand Hold
(Score is Time)
GOAL: RPE 6 | Goal is no movement in the HS Hold. Similar emphasis as previously. Focus on balancing through the hands not through the feet. Kick up and hold with no movement. If you take a step with a hand your time is done and you come down and try again.
COMPETE | PART 2
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
100m Run
10 Burpees
200m Run
20 Hand Release Push-Ups
400m Run
40 Walking Lunges
800m Run
80 Double Unders
(Score is Rounds + Reps)
GOAL: RPE 6 | We just want to move smooth here consider this a flush. Find a nonstop pace and stick with it. You should feel like you can keep moving at your pace even after the the time.