Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
3-4 SETS
1:00 Bike
1:00 Row
1:00 Ski
1:00 Bike
1:00 Row
1:00 Ski
-Rest 2:00 b/t Sets-
Complete all 3-4 Sets Then Into…
3 SETS
5:00 bike
5:00 row
5:00 ski
-no additional rest b/t sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | We’re seeing a bigger build-up here from the previous week. We are looking to get more comfortable with our 1:00 timed work on our machines. The 2nd round of each set is where we get the most out of this, with the goal being able to repeat the calories you performed in the first round. Try to stay consistent with each set from here. The second part of this is continuing to build comfort on the machines by adding that extra round. This should be again at a zone 2 pace teaching the body to recover and working form (think less sloppy movement on the machines).
COMPETE | PART 2
FOR QUALITY* (No Measure)
Accumulate 1:00 of each:
Handstand Hold
L-Sit Hold
*Partition as Needed
(No Measure)
GOAL: ACCESSORY | RPE 7 | Some accessory work to follow up our long conditioning effort for today. Goal is to complete a total of 1 minute for the Handstand Hold and 1:00 for the L-Sit hold. You may attack this in any order and transition however you like. One option is to open with your biggest set and then continue to hit big sets. 2nd option is to have set time domains to hit before moving on. If Handstand hold for longer periods is challenging we can work on wall drills instead.