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 but do not blow up the grip especially on the Pull-Ups, this is a lot of volume and will start to add up.
COMPETE | PART 1
Push Press (5-5-5)
(Score is Weight)
GOAL: RPE 8 | Build to a challenging Mod-Heavy 5-Rep. You should have a rep or 2 in reserve. for all 3 sets. We should not see any failed lifts we just want to overload before the workout.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
20/15 Cal Row
50 Double Unders
10 Push Press (115/75)
(Score is Time)
GOAL: RPE 9 | Start fast and finish faster. Consistent on the row, unbroken on the barbell and jump rope. Each round we should feel like we’re pushing the pace a little bit more.