Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 2:00 x 4 SETS (Time)
5 Shuttle Run*
25-50′ Handstand Walk
*1 Rep = 25′ down + 25′ back
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Last week we worked on fast Handstand Walk… today we to approach our HSW with that same mentality except we have the added fatigue on the front end of the interval. Goal is to have moderately fast pace on the Shuttle Run, then try to push the speed of your HSW. Ideally, let’s get upside down right after our run.
COMPETE | PART 2
Back Squat (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Back Squat)
GOAL: STRENGTH | RPE 9 | Bar may start loaded and on the rack. Leg’s may be feeling tired. We want to get a challenging first attempt in however it should be something we know we will make. Again we are looking for a total of 2-3 attempts in this time frame. Leg’s may still be feeling it from yesterday but we’re looking to just get comfortable exerting ourselves Post Metcon. Focus bracing hard for each rep. Take a second to get your breath for the second rep, don’t rush it!