Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Pick one of the 3 movements today as your biggest focus. Hit that movement hard whether that means quick rest or unbroken attempts. Break up the other 2 movements in small quick sets to recover.
COMPETE | PART 1
4 SETS (Time)
10 DB Deadlift (50/35)
20 DB Front Rack Alt. Walking Lunges
-Rest 1:1 Work to Rest Ratio-
(Score is Slowest Set)
GOAL: RPE 9 | Goal is unbroken. See how long the round takes and then rest that exact amount. If you move fast and unbroken you should stay consistent for all sets.
COMPETE | PART 2
4 ROUNDS FOR QUALITY (No Measure)
10 DB Row + Tricep Kickback
10 Alt. Pistols
10 GHD Hip Extension
(No Measure)
GOAL: RPE 6 | Little pump sesh to wrap up the first half of the week. The DB row should feel light but the challenge will be the kick back; make sure this is done with control and not a swing!
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