Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
3 ROUNDS
2:00 Bike
-Rest 2:00-
2:00 Row
-Rest 2:00-
2:00 Ski
-Rest 2:00-
Complete the 3 Sets Then Into…
3 ROUNDS
1:00 Bike
-Rest 1:00-
1:00 Row
-Rest 1:00-
1:00 Ski
-Rest 1:00-
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Hard consistent efforts. We’re almost at the end of our progression for Mikko’s Triangle. We should be getting very familiar with these time domains on the machine. Let’s get a hard consistent pace in the first half. We should be able to increase the pace in the second half as the time drops down.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
6/6 DB/KB Goblet Curtsy Lunge
8 Seated DB Curl + Press
10 DB Chest Supported Reverse Fly
1:00 Ring Plank
(No Measure)
GOAL: ACCESSORY | RPE 6 | Quality accessory work. Think about being kind to the body here. We want to use loading that is going to allow for perfect reps. for the Curtsy Lunge, make sure the hips are facing forward as we step across. For the Curl to Press, we are curling the DBs up to a supinated position which should put us in an Arnold Press. Chest Supported Reverse Fly’s should be performed on an incline bench. Think about keeping the shoulders protracted during the Ring Plank Hold (If this is tough set the Rings higher to be able to hold the shoulders protracted for the entire minute).