Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
4 SETS
1:00 Bike
:30 Rest
1:00 Row
:30 Rest
1:00 Ski
:30 Rest
1:00 Bike
:30 Rest
1:00 Row
:30 Rest
1:00 Ski
-Rest 2:00 b/t Sets-
Complete the 4 Sets Then Into…
1 ROUND
10:00 Bike
10:00 Row
10:00 Ski
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This will be our longest high intensity work. These numbers should be just over what we were able to perform in our test. The goal here is to maximize the minute. The longer rest in transition is to allow us to really work the start of our minute while under some fatigue. Think about starting the machine fast and work the consistency of the fast start. Continue to strive for consistency on all efforts! After we will see our final zone 2 work with our longest time domain for each machine, with ideally feeling more comfortable with these longer durations.
COMPETE | PART 2
3-5 SETS (No Measure)
1 L-Sit Rope Climb
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | Some upper body pulling and core work. You will L-Sit to the top, then you may use your legs on the descent. The L-Sit can be a tough position to hold here. If we are unable to reach the full height, place a tape on the rope so you can target a consistent height each Set. This will allow us more consistent practice each set. Try not to go to the point of failure either, think of today as practice.