In case you missed the announcement a couple weeks ago (and somehow didn’t notice the change in the workouts), we recently switched to NCFIT for our gym programming. You can read more about that by clicking here.
With the new programming, we also have access to NCFIT’s competition programming, NCCompete, and we’re excited to make that available for free to our members who feel they need extra work to help them become better at the competitive CrossFit.
NCCompete is a competitive programming track designed by NCFIT’s team of current and former CrossFit Games competitors. The goal of the program is to provide athletes the foundation and specific tools needed to succeed in competition, while also supporting a strong community of like-minded athletes eager to better themselves physically, mentally, and emotionally. NCCompete targets athletes interested in competing in local competitions, the CrossFit Open, and CrossFit “Sanctionals” events. You can read all about the program design and the philosophy behind the program on NCFIT’s website.
Here’s how the program will work at our gym…
NCCompete is designed with our regular CrossFit classes as the main component, so those following the program should still put our classes as their top training priority each day. In addition to what we do in class, the program will typically consist of two other parts each day: extra conditioning and strength or skill work. Ideally, the conditioning work should be done before class (or earlier in the day) and the strength or skill work should be done after class (or later in the day). There will, of course, be expectations and rules regarding gym use around classes.
Completing an entire day’s worth of the program should take between two and two and a half hours (including the time to attend a class). You don’t have to do all of the programming, but you should be ready to commit to at least an extra hour or so of training two or three days per week to even consider starting the program. You can choose to complete the pieces that you think will benefit you most. For example, my goal is to do 3-4 of the extra pieces each week, mostly focusing on the strength work.
Each week, the competition workouts will be posted in a competition training Facebook group we’ve created for those following the program to use to discuss the workouts, arrange times to meet and complete additional workouts together, encourage/motivate each other, etc. If you think the program is right for you and want to be added to the group, click here and request to join.
Here’s this week’s class workouts…
MONDAY, APRIL 1
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to 5 Rep TNG Power Snatch
METCON
AMRAP x 10 MINUTES
30 Double Unders (or 100m Sprint)
10 Power Snatch (95/65)|(75/55)
TUESDAY, APRIL 2
METCON
6 SETS
AMRAP x 3 MINUTES
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups
*Rest 1:00 b/t Sets
*Pick-up where you left off at the end of each set. Score is total number of rounds.
CORE FINISHER
3 SETS15 V-Ups, :30 L Side Plank, :30 R Side Plank, :30 Russian Twist, :30 Hollow Hold
WEDNESDAY, APRIL 3
METCON
Part I
1k Row For Time
Rest 5 Minutes
Part II
AMRAP x 7 MINUTES
2 Front Squat (185/135)|(135/95)
4 Handstand Push-ups
Part III
2 SETS
Max Front Squat
*Rest as Needed b/t Sets
*Use the same weight from the workout. Movement can not stop at the top…must be consecutive reps.
THURSDAY, APRIL 4
EXTENDED WARM-UP
EMOM x 8 MINUTES: 1 Strict MU or 3 Strict MU Transitions
METCON
AMRAP x 15 MINUTES
60 KB Swings (53/35)
50 Cal Bike
40 Toe to Bar
30 Power Clean (135/95)|(95/65)
20 Bar or Ring Muscle-Ups
FRIDAY, APRIL 5
METCON
Part I
ON A 10:00 RUNNING CLOCK…
Establish 5RM Deadlift
-Rest 5:00-
Part II
ON A 10:00 RUNNING CLOCK…
Establish 3RM Thruster
Part III
PARTNER METCON
2 ROUNDS FOR TIME
200m Run
30 Air Squats
30 Up-Downs
*P1 completes a full round while P2 rests. Each partner completes 2 full rounds
SATURDAY, APRIL 6
METCON
“TRIPP”
FOR TIME
37 Burpees
THEN 2 ROUNDS
10 Shoulder to OH (135/95)
24 MB Sit-ups (20/14)
80 Double Unders
THEN…
37 Burpees
THEN 2 ROUNDS
3 Wall Walks
15 Bar Muscle-ups
18 Thrusters (135/95)
THEN…
37 Burpees
