Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Get the work done here. Focus on a hard RPM to start the bike then settle in to an uncomfortable pace. The Sit-Ups will feel like a rest for most but see if you can go nonstop each round.
COMPETE | PART 1
AMRAP x 10 MINUTES (AMRAP – Reps)
2-4-6…
Shuttle Run*
2-4-6…
D-Ball Over Shoulder (150/100)
1-2-3…
Rope Climb
*1 Rep = 25′ Down & Back
(Score is Reps)
GOAL: RPE 8 | Start at a moderate-hard pace and finish strong. Should feel like we’re moving faster than when we started!
COMPETE | PART 2
1-1-1-1 (Weight)
Cluster
*Build to a Moderate Weight
(Score is Weight)
GOAL: RPE 6 | Focus on quality movement, a fast turnover and fast drive out of the bottom. Each rep should feel smooth and fast. This is also a little bit of prep work for tomorrow’s Clean and Jerk
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