Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Time)
5 Shuttle Run*
3 Devil’s Press (50/35)
1 Rope Climb
*1 Rep is 25′ down and back
-Rest 2:1 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | Focus on moving as fast as you can. Sprint the Shuttle Run think about fast change in direction as you get to the end of the 25′. Immediately get your hands on the DB. This will tax the grip a bit so focus on using the legs as much as possible, and then get on the Rope as quickly as possible. Ideally we want to be doing about 1:00 of work. We are doubling the amount of time working for the rest so we should be feeling almost full recovery with the goal of being able to really push the pace every single Set!
COMPETE | PART 2
ON A 8:00 RUNNING CLOCK (No Measure)
Practice 25′ Handstand Walk
-Rest as Needed b/t Efforts-
(No Measure)
GOAL: SKILL | RPE 6 | Goal here is to work speed in the Handstand Walk. Let’s take the risk here of possibly not being able to complete the 25′ unbroken. What we want to work on is speed while moving upside down. The goal should be to force yourself to keep moving as fast as possible. If you do come down try to immediately kick back up. Give yourself 2-3 attempts in each set to complete the 25′ if not done unbroken. After 2-3 attempts take the rest and then try again.