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
COMPETE | PART 1
EMOM x 24 MINUTES (No Measure)
MIN 1 – 20/15 Cal Bike
MIN 2 – 20/15 Cal Ski
MIN 3 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Goal is a hard effort on both machines. This is going to challenge our Power output and capacity. Can we hit these hard and sustain that pace. Make sure to start each machine hard and fast, there will be no time to try to build up your pace for this.
COMPETE | PART 2
EMOM x 8 MINUTES (No Measure)
1-2 Legless Rope Climb
(No Measure)
GOAL: SKILL | RPE 7 | Upper body pulling skill but this is a bit more of Strength effort as well. Let’s be honest with our effort because we want repeatable sets for the entire EMOM. If 2 is a stretch we can perform the first half with 2 reps, or perform 2 reps every other round. Goal is to accumulate volume!