Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Nothing fancy here we’ve seen this before. Push this workout hard. Everything should be unbroken and fast, see if you can beat any previous scores!
COMPETE | PART 1
FOR QUALITY (No Measure)
AMRAP x 15 MINUTES
15/12 Cal Ski
3/3 Feet Elevated Rope Rows*
3 Legless Rope Kip Tap**
3 Legless Rope Kip Grab***
-Rest :30 b/t Rounds-
*Think similar to Ring Rows, feet elevated on a bench/box set up, perform 3 reps with right hand over left, then 3 reps with left hand over right
**Hanging from the rope, kip and reach up like you’re doing a rope climb but just tap with the arm and then come down.
***Similar to the previous drill, but on the reach up we are going to grab the Rope
(No Measure)
GOAL: RPE 6 | This is a bit of prep work for Friday’s workout. We are focusing on getting some legless kip work in since we are suggesting Legless to scale this workout up.
COMPETE | PART 2
3 SETS (Calories)
1:30 Max Cal Row
-Rest 3:00 b/t Sets-
(Score is Lowest Cals)
GOAL: RPE 9 | Hard, hard effort. There should be some cal drop off but the longer rest should allow you start each round with a good kick. Push these but keep the s/m consistent throughout, don’t let that bounce around a lot.
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