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 (Checkmark)

3-5 SETS

100m Heavy Sled Backwards Walk

100m Heavy KB Farmer Carry (AHAP)

30 Banded Alt. Slow Deadbugs

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 9 | Lower Body / Odd Object. Go very heavy here on the sled and carries. Trying to tax the body and the central nervous system.

Bodybuilding

Metcon (Weight)

3-5 SETS

10 Barbell Hip Thrusts (Heavy & Slow)*

1:30 Glute Bridge Hold

1:30 Ring FLR

*Clear :01 pause at the top of every rep…focus on glute engagement

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Glutes + Static Midline. After your FS session, get those cheeks, chest, and midline activated here. Focus here is complete engagement of the glutes. Hit that ruck + push-up combo if you want a little extra 😉

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest. Every 3:00 stop and to 10 Push-Ups.

(No Measure)

GOAL: RPE 6 | Weighted Ruck + Weighted Push-Ups