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

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3 SETS

10/10 Half Kneeling DB Strict Press (Mod-Heavy)

20 Alt. V-Ups

20 Double Handed Landmine Presses

20 Alt. Landmine Rotations

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Push Day + Dynamic Midline. Working in some unique pressing angles here and unilateral work for the upper body and midline.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 Plate Front Raises

10/10 Plate Around the Worlds

1:00 Gun Hold

-Rest 1:30 b/t Sets-

(No Measure)

2 SETS

3-5 Rope Climbs (Optional for Legless)

20 Alt. DB or KB Gorilla Row

Max DB Incline Bench Press (Mod-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body Pump. Shoulder & Back Focus.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)