Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Send it! Aim for unbroken on your reps (especially if you have never completed this unbroken before) but do not go to failure. If you have to drop the bar or from the HSPU quick shake out and then right back into it.

COMPETE | PART 1

3 SETS (Time)

1000m Row

20 Shuttle Runs*

30 Cal Ski

-Rest 2:00 b/t Sets-

*1 Rep = 25′ Down + 25′ Back

(Score is Slowest Set)

GOAL: RPE 7 | Ultimately your pace should be a little uncomfortable. Make sure that this effort is still a repeatable effort across all Sets.

COMPETE | PART 2

3 SETS (No Measure)

3-5 Strict Ring Pull-Ups

25′ Plate Push (45/25)

:20/:20 Copenhagen Planks

-Rest As Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Focus here is to get a good pump in. I would encourage you to work on the False Grip for the Pull-Ups. On the Plate Push, place a plate on the ground, and with arms extended, push the plate down 25ft (think similar to a Sled Push).

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