Announcements
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 3 MINUTES
4 Cat Cows
4 Alt. Groiners
4 Inch Worms + Push-Up
Into…
AMRAP x 5 MINUTES
5 Med Ball Ground to Overhead
5 Med Ball Glute Bridge-Ups
5 Med Ball Sit-Ups
5 Burpees
Strength – All
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Deadlift)
(Score is Weight)
Week 6 of 6 Wendler
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Hand Release Push-Ups
5-10-15-and so on…
Wall Balls (20/14)
*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.
(Score is Rounds + Reps)
KG WB: (9/6)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
1-2-3-and so on…
Deadlifts*
3-6-9-and so on…
Push-Ups
5-10-15-and so on…
Wall Balls (14/10)
*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.
(Score is Rounds + Reps)
KG WB: (6/5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)