Southern Boom CrossFit – SBCOMPETE
NCFIT GOALS
Perform the NCFIT Performance workout with the following goals and/or adjustments…
GOAL: Aim to push the Bike hard, we’re looking for sub 2:30-2:45. Fight for unbroken on the barbell, try to hold on for all 15 reps or your biggest set (just not to failure)!
COMPETE | PART 1
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
GOAL: RPE 9 | Time Cap is 10 Minutes. Lunges and Box Step Ups are completed with a single DB. Goal is to really push through the Lunges and Step Ups and then manageable sets on the HSPU especially if this is a tough movement for you. If the HSPU is a strong suit for you then quick sets to push through to the Handstand Walk!
COMPETE | PART 2
3 ROUNDS FOR TIME (Time)
20 Cal Ski
10 Bench Press (135/95)
5 Strict L-Sit Pull-Ups
(Score is Time)
GOAL: RPE 7 | Light effort here, just getting a good pump going. Adjust the Strict L-Pull-ups to weighted pull-ups if this is a challenging movement for you!
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