Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 ROUNDS FOR TIME (Time)
20 GHD Sit-Ups
2 Rope Climb
20 Alt. Pistols
(Score is Time)
-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | Definitely going to feel a hip flexor burn today. Ideally we want to go unbroken on the Sit-Ups and nonstop on the Pistols. Use the GHD to bring the heart rate back down. After let’s try to push the speed on the Rope Climbs and Pistols. Think about trying to immediately getting back up on the Rope for the second rep. As we mentioned nonstop on the Pistols but aim for speed as alternate legs!
COMPETE | PART 2
ON A 5:00 RUNNING CLOCK Build to a Heavy of the Following Complex… (Weight)
1 Clean
+
1 Front Squat
+
1 Hang Clean
(Score is Weight)
GOAL: STRENGTH | RPE 9 | Post workout. Bar may start loaded. Legs are going to be feeling heavy so we want to rely on technique and not try to bull the barbell up to the shoulders. A solid clean will make the bar feel lighter and help us get through our Front Squat a lot more smoothly. Make sure to really lock when we regrip for the last hang clean. Think about moving fast under the bar whether power or squat. Remember a solid lift is always going to make the bar feel lighter instead letting technique get sloppy!