Southern Boom CrossFit – SBCOMPETE
NCCOMPETE MEMO
Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)
Warm-Up
2 ROUNDS (No Measure)
:30 Bike
:30 Ski
30 Single Unders
5 Inch Worms
Compete
EMOM x 40 MINUTES (No Measure)
MIN 1 – 12/10 Ski
MIN 2 – 60 Double Unders
MIN 3 – 12/10 C2 Bike
MIN 4 – 8-12 Handstand Push-Ups*
*Deficit Optional
(No Measure)
GOAL: RPE 8 | Maintain consistency. Primary goal is the Handstand Push-Ups so aim for unbroken sets.
Extra Credit
5×3 (No Measure)
Front Lever Tuck Negative or T2B Negative
(:03-:05 descent)
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 6 | Tuck the knees and hips up into a Tuck Lever, and then lower down slowly. If possible attempt a :03-:05 hold at the top of the rep.
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