Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 20 MINUTES (No Measure)
MIN 1 – :30 Bike
MIN 2 – :30 Row
MIN 3 – :30 Ski
MIN 4 – Rest
Then Complete…
2 SETS FOR QUALITY
5:00 Bike
5:00 Row
5:00 Ski
-No Additonal Rest b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | A lot of conditioning today as we get into our first progression for Mikko’s Triangle. We are starting off with some high effort. We still want these efforts to be repeatable. This is a great time to work the start of our machine work and getting the power output high as quickly as possible. Goal is to be able to hit half of our test calories. The big rest in minute 4 should allow us to keep the intensity high each round. From there we are going to go into some Zone 2 work with our machines. This is more about getting comfortable on the machine but also building better recovery. Think about how your breathing and form are working together to be efficient on the machines. We will see this combination often in our progression.
COMPETE | PART 2
EVERY 2:00 x 4-6 SETS (No Measure)
1-2 Legless Rope Climb
EZ C2 Bike in Remaining Time
(No Measure)
GOAL: ACCESSORY | RPE 7 | A bit of accessory/skill work here. This should be easy practice on the Rope Climb with the bike in place to get some movement in the lower body to pull away from the arms. Goal is to have about 1:30 of time on the bike each set. If you want to go for the 2 Rope Climbs you can hit the lower sets, but if you want to hit the singles we can go for more sets.