Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – CrossFit Compete
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Big sets on the Ring Muscle Up but do not go to failure. Use the Run to recover and try to keep a relaxed grip on the Step Ups.
COMPETE | PART 1
AMRAP x 9 MINUTES (AMRAP – Rounds and Reps)
12/9 Cal Ski
15 Handstand Push-Up
21 Wall Balls (20/14)
(Score is Rounds + Reps)
-Immediately move on to Part 2-
GOAL: RPE 8 | A lot of upper body here. This should be a fast pace. Get your heart rate up before you start this. Then come out hot and see if you can hang on to that pace!
COMPETE | PART 2
Deadlift (ON A 8:00 RUNNING CLOCK
Build to a Mod-Heavy 5-Rep TnG Deadlift
)
(Score is Weight)
GOAL: RPE 8 | This should be a less aggressive lift post workout. We want to just feel heavy weight post lift. You should feel confident on all your attempts.