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 – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:10 Ring Support Hold

:10 Bottom Dip Hold

5 Ring Kip Swings

2 ROUNDS

5 Ring Rows

5 Ring Dips

5 Toes to Rings

Compete

Metcon (Time)

FOR TIME

30 Ring Muscle Ups

(Score is Time)

GOAL: RPE 10 | Retest! Let’s see what our hard work has done for us. If you went with the first approach of hitting your biggest set then see if we can PR that number. If you went with the second option last time. Than try to keep the sets the same but with with 1-2 more reps per set. Let’s beat that time!

Elite: <6:00
Advanced: <8:00
Intermediate: <10:00

Extra Credit

Metcon (No Measure)

2-3 ROUNDS

12 Alt. No Push-Up DB Renegade Row

10 Alt Pike Shoulder Taps*

8/8 Single Arm DB Arnold Press

*Feet on Box

(No Measure)

GOAL: RPE 5 | Accessory Work to wrap up the week. Focus on controlled reps as we begin to build up that shoulder capacity.