Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 1:30 x 4 SETS (Time)
10/8 Cal Bike
10 Box Jumps
Max Box Jump Overs
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 8 | Big lower body day. We want to work out box jump capacity. The Bike is there to get the heart rate up. The first set of Box Jumps is to fatigue the legs. The goal is to practice cycle speed of the Box Jump Overs. we still want to go with the standard of the “”Step Down”” method, but we can still be fast with these. Think about landing low and closer to the opposite side of where you’re jumping. This will allow us to step down faster so we can cycling right into the next jump. Find your fastest rhythm and stick to it!
COMPETE | PART 2
3 ROUNDS (AMRAP – Reps)
Max Unbroken Ring Muscle Up
3:00 EZ C2 or Air Bike
(Score is Total Reps)
GOAL: SKILL | RPE 8 | Just building up Muscle Up capacity, the MU work is what gives this that RPE 8 but the overall feel will feel like a 7 because of the longer bike rest. We want a solid unbroken set but not to failure. Think about going until you only have 1-2 reps left in the tank. This means that we are catching and dipping out of the catch smoothly. Ideally after any choppy reps we should be calling it, two choppy reps in a row is the absolute end of the set. Use the Bike to recover between sets but also to keep ourselves breathing a bit, however our bike pace should remain consistent, so keep an eye on the screen. It’s ok if our reps drop between sets, that’s expected if you truly go for a big set!