Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 21 MINUTES (AMRAP – Rounds and Reps)
50 Double Unders
4 Wall Walks
40 Double Unders
30 GHD Sit-Ups
30 Double Unders
2 Rope Climbs
20 Double Unders
10 Ring Dips
(Score is Rounds + Reps)
GOAL: METCON | RPE 7 | This is the Thursday NCFIT Workout. Goal is to set a nonstop and consistent pace here. Focus on one pace for the Double Unders even though the reps are going down. Then we want to be able to give the Wall Walks, GHD, Rope Climb and Ring Dips a faster but always repeatable push. Goal is to be able to pick up from the second round just as consistent as we were finishing the first round!
COMPETE | PART 2
4 SETS FOR QUALITY (No Measure)
8 Barbell Pendlay Row
8/8 Single Leg DB RDL
10/10 Banded Pallof Press
(No Measure)
GOAL: ACCESSORY | RPE 6 | Goal here is quality. Feel free to push the weights and hit close to failure on reps but not at the expense of your form. If necessary, go lighter and add a tempo to push the quality over the load.