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 – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Row

5 Bootstrappers

5/5 Split Squats

5 Kip Swings

10 Alt. V-Ups

Compete

Metcon (Time)

3 SETS

2 x 1000m Row

-Rest 1:00 b/t each Efforts-

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 8 | Repeatable effort. Focus on maintaining the pace from the 500m repeats from the first progression.

Extra Credit

Metcon (Time)

3 ROUNDS

50ft. DB Front Rack Walking Lunges (50/35)

15 Toes to Bar

50ft. Hand Stand Walk*

*25ft Unbroken Segments

(Score is Time)

GOAL: RPE 8 | Focus on unbroken reps on all movements. Keep track of how long each round takes. We want to note if we are resting too long between movements in an attempt to go unbroken. Each effort should be similar in time.