Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 ROUNDS (Time)
400m Run
20 GHD SIt-Ups
20 Alt. Pistols
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | Fast, faster and fastest. Start at a moderately hard pace, one that you know you can push harder. As you move through this you want to feel like you’re able to pick up speed each round. Use the Run to get your breathing back. The GHD will take you off your legs a bit but those hip flexors will feel it going into the Pistols. Ultimate goal in this workout is to keep the Pistols unbroken, or nonstop. See if we can do this while we try to make each split faster and faster!
COMPETE | PART 2
Bench Press (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Bench Press
)
GOAL: RPE 9 | We saw a heavy triple in the Bench Press a couple of weeks back, today we’re going for a heavy double. Ideally, we should be able to load more than our 3-rep max. Bars may start loaded, and you’re looking at probably only 3 attempts. This means take the first attempt within in the first minute. then another attempt after 2 more minutes, which should leave time for another attempt. Get a number on the bar we know we can hit, the second attempt should be based of the first feel, but we want to be able to go heavier. If we felt good we can make a bigger jump, if not we can make a smaller jump but each attempt should be going up in weight, not down.