Southern Boom CrossFit – SBCOMPETE

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Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: We have to push the pace today. Everything unbroken with fast transitions between barbell and pull-up bar.


Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 10RM Back Squat)

(Score is Weight)

GOAL: RPE 9-10 | Time to put all the squatting to the test today. Make sure we get a nice hip and core warm-up. Try not to take more than 3 jumps before we get into our 10rm attempts. Then give yourself 2 attempts max at your best effort. Rule today is to make sure we are performing sets of 10 the whole time we are building up.


4 SETS (No Measure)

1:00 Mod Bike

1:00 EZ Bike

-No Rest b/t Sets-

(No Measure)
GOAL: RPE 8 | Just get comfortable on the Bike today. We want to push the bike pace but with good posture. No swinging side to side. Then drop the RPMs down to recover on the EZ minute.

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