Southern Boom CrossFit – SBCOMPETE

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

GOAL: We want to see touches on the heaviest barbell. Send it on the Bike but not an all out sprint. Just enough that you might drop off a little in later rounds.


AMRAP x 15 MINUTES  (AMRAP – Rounds and Reps)

2-4-6-and so on…

Strict Handstand Push-Ups

*Complete 3 Up-Down Bar Muscle-Up + 100m Run after each Set.

**Option for Up-Down Ring Muscle-Up

(Score is Rounds + Reps)
GOAL: RPE 7 | This is the NCFIT Thursday workout. Choose the Muscle Up you need the most work on and get after it. Pace yourself to save the shoulders for the higher reps of Strict HSPU.


3 SETS (Time)

50′ DB Bear Crawl*

25 Unbroken Wall Balls (20/14)

*Must perform 25′ increments.

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | No dropping the Wall Balls. Using the Bear Crawl as a little bit of a burner and then right into the WB’s. Try to get your hands on the ball right away!

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