Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Goal is a 1:00/round. UB on the Thrusters and quick on the transitions!

COMPETE | PART 1

FOR TIME (Time)

3 ROUNDS

5 Deadlift (275/185)

7 Box Jump Overs (30/24)

-Rest 1:00-

3 ROUNDS

7 Box Jump Overs (30/24)

5 Deadlift (275/185)

(Score is Total Time)
GOAL: RPE 8 | Going up one way then switching it around. Goal is to keep moving fast. The 1 minute in between is to get a slight mental reset and then sprint again in the second part!

COMPETE | PART 2

3-4 SETS (No Measure)

2-3 Supinated+Pronated Ring Pull-Up Negative*

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 6 | Start at the top of the Pull on the RIngs in a Supinated Grip, as you lower down rotate to a pronated Grip and think about pushing the rings forward. You should feel the lats start to light up. For the Strict Ring Muscle Up we should aim for easy reps so use a band if necessary, no getting caught at any point of the movement.

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