Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
10 ROUNDS FOR TIME (Time)
25/20 Cal Bike
15 Toes to Bar
10 Burpees
(Score is Time)
GOAL: METCON | RPE 7 | This is going to be a long workout but we are really looking for a consistent effort across all 10 sets. Think about a moderately challenging effort but you should also feel like you can always give it a little more. Definitely hold this mentality and pace the first half of the workout. If we really get into a groove and are feeling strong then we can start to give a little more to our pace in the second half of this but we want to be in a position where we are never losing our pace.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
8 Incline Supinated Bench Press
12 Bent Over Flys
1:00 Weighted Plank (AHAP)
-Rest As Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | Slow and controlled movement. We’re looking for feel good reps, hitting the upper body and core. We’re thinking about our shoulder health here so don’t let yourself get excited chasing the pump by overloading and getting sloppy with reps. If necessary, add some tempo to get that pump and still keep our reps clean. Feel free to keep the weights the same across all your sets, or increase weights each set.