Southern Boom CrossFit – SBCOMPETE

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NCFIT GOALS

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

GOAL: Increasing effort on the Row each round (Think faster S/M). You should aim for a 500m sprint at end of the chipper. Consider GHD Sit-Ups.

COMPETE | PART 1

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
GOAL: RPE 8 | This is Thursday’s NCFIT Workout. Quick transitions. Aim for unbroken on all movements. If Pull-Ups are your jam we can spice this up to Chest to Bar Pull-Ups.

COMPETE | PART 2

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Bike

20 Walking Lunges

20 KB Swings (53/35)

-Rest :30-

(Score is Rounds + Reps)
GOAL: RPE 7 | Goal is to push the Bike. The :30 is to just come up for air and then get right back to pushing the Bike.