Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (Time)
EVERY 2:00 x 3 SETS
10/8 Cal Row
12 Box Jump Overs
-Rest 2:00-
Every 2:00 x 3 SETS
10/8 Cal Row
10 Burpees
-Rest 2:00-
3 ROUNDS FOR TIME
10/8 Cal Row
8 Burpee Box Jump Over
(Score is Time on the Last Couplet)
GOAL: METCON | RPE 9 | Working on building capacity in the Burpee Box Jump Over. We’re building in complexity with our movements while coming off the burn from the row. Push the row it should be less than hard and then fast transitions and reps on the second movements. The initial two couplets are to build fatigue and then the final couplet is to see if we still have push in us!
COMPETE | PART 2
ON A 3:00 RUNNING CLOCK… (Time)
Accumulate Max Handstand Hold
(Score is Total Time)
GOAL: SKILL | RPE 7 | We are totaling all our time on our Handstand Holds. The challenge here is the option of waiting longer to hit a bigger set, or less rest but performing small sets. Make sure we’re being honest with counts as a set. We need to be upside down for :03-:05 seconds for it to be a legitimate attempt (Not just kicking up and down continuously).