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: We’re opting for the Squat Snatch today. Fast hard sprint and unbroken on the metcon. Aim for an EMOM or faster on this!
COMPETE | PART 1
3-4 SETS (No Measure)
400m Run
5 Strict Handstand Push-Ups
10 Handstand Push-Ups
-Rest 1:00 b/t Sets-
(No Measure)
-Immediately move on to Part 2-
GOAL: RPE 7 | We are working the strict HSPU. Getting the heart rate up from the run and then working the shoulder fatigue. The goal is to get more time upside down. If you can stay upside down going from the Strict to the Kip. If you come down after the Strict then kick right back up.
COMPETE | PART 2
Push Jerk (ON A 8:00 RUNNING CLOCK
Build to a Heavy 1-Rep Push Jerk)
(Score is Weight)
GOAL: RPE 9 | Building up to a heavy Push Jerk after the shoulder fatigue. The shoulders are going to be beat from the Part 1 so we want to make sure we are using our legs and then punching down. More legs.