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: Aim for unbroken on the DB as long as possible. Use the Shuttle Runs to recover the grip.
COMPETE | PART 1
CFG24 Quarterfinals Workout 4 (Ages 16-54) (AMRAP – Reps)
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
To learn more about CFG24 Quarterfinals Workout 4 (Ages 16-54) click here
GOAL: RPE 9 | Retesting a previous Quarterfinal workout. Don’t come out super hot on the lighter barbell, we need some left in the tank for the last 2 barbells. Think about a consistent pace you can hold for the first 2 weights. the last 2 weights we’re just pushing whatever we can on the barbell but we want to keep the rest consistent for each weight.
COMPETE | PART 2
4 SETS (Time)
1000m Bike
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: RPE 7 | Longer cardio grind. Focus on keeping a consistent pace for all 4 Sets. Option to do an easy Bike pace during the rest.