Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Workout (No Measure)
EMOM x 18 MINUTES
MIN 1 – :40 Bike
MIN 2 – :40 Row
MIN 3 – :40 Ski
Complete Full EMOM Then Into…
2 ROUNDS
8:00 Bike
8:00 Row
8:00 Ski
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Last week we sorry the longer effort (1:00) on the machines. The goal now is back to the higher intensity but slightly longer from previous weeks ago. If we have “slight” deviation that’s ok with 2-3 Calories but for the most part this should be sustainable. We’re thinking about really pushing the higher power output with the short time domain of work. Then for the second part, we are seeing a longer zone 2 element where again we can dial in our form and work on our breathing and recovery.
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK (No Measure)
Practice Freestanding Handstand Push-Up
(No Measure)
GOAL: SKILL | RPE 5 | First and foremost be safe when practicing this exercise. If this is something we have not had excessive practice in, then we can split our focus into two parts. First part is simply freestanding hold. The second part is building up the inverted pressing for the Freestanding HSPU. The goal here is to have your head and shoulders moving forward as we perform the eccentric. This may be done with a wall facing handstand push-up or with feet elevated onto a high box. Perform a :03-:05 negative to really build the stability and strength necessary to eventually transition to freestanding. Performing the concentric may either consist of a strict or kipping press.