Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 42 MINUTES (No Measure)
MIN 1 – :45 Bike
MIN 2 – :45 Row
MIN 3 – :45 Bike
MIN 4 -:45 Ski
MIN 5&6 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Hard but controlled effort here, somewhat of a deload in the sense that we have a longer rest (2:1). The bike ideally is the least of our worries because during the retest we are the most fresh, however today we have the bike sprinkled in the round to push it under some fatigue. The goal here is to be consistent with the extra monostructural minute in each round. For the Row and Ski we should be feeling comfortable with our pace for our retest.
COMPETE | PART 2
3-4 SETS FOR QUALITY* (No Measure)
8/8 DB Supported Bent Over Row
8 DB Seated Arnold Press
50’/50′ KB Suitcase Carry
20 Med-Ball Russian Twists
-Rest As Needed b/t Sets-
*Athlete choice on loading
(No Measure)
GOAL: ACCESSORY | RPE 6 | Light accessory work here. Focus on keeping the body healthy. Make sure we are using loading that will allow for honest reps. Make sure we have strong torso positions for the upper body movements to make sure we are not cheating reps.