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)
Play a Game!*
Or…
Alternate Warm-Up Option:
2-3 ROUNDS
15 Toe Touch Jumping Jacks
10/10 Side Plank Rotations
10 Slam Ball Deadlift
10 Slam Ball Push Press
*This is a great time to throw out a fun quick game of Lumberjacks and Farmers. Have athletes grab KBs of different sizes and lay them out in a coned off area. Split the class into 2 Groups: Lumberjacks and Farmers. On 3,2,1, Go… Lumberjacks will attempt to knock down as many KBs as possible. Farmers will attempt to stand up as many KBs as possible. Have the game go for :30, and then call “Time.” The group with the most KBs either standing or knocked over will win, the losing team will perform a penalty (i.e. 5 Burpees or 5 Air Squats. Repeat 3 Times or as you see fit.
Extended Warm-Up – All
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :20 Tib Raises + :20 Calf Raises*
MIN 2 – :20 Glute Bridge-Up + :20 Glute Bridge-Up Hold**
MIN 3 – :50 EZ Cardio Choice
*Plate Deficit Optional.
**Weighted Raises/ Hold Optional.
(No Measure)
Workout – All
Metcon (AMRAP – Rounds and Reps)
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 Slam Balls (Athlete Choice) + 20 Sit-Ups
MIN 3 – 1:00 Cardio Choice
-Rest 1:00-
EMOM x 12 MINUTES
MIN 1&2 – AMRAP of…12 KB Russian Swings (Athlete Choice) + 20 Alt. Russian Twists*
MIN 3 – 1:00 Cardio Choice
*Weight Optional for Twist
(Score is Total Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Single Arm Slam Ball or KB Overhead Hold
MIN 2 – 10-15 KB Upright Rows
MIN 3 – :50 Alt. 90-90 Hip Rotations
(No Measure)