Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Time)
3 D-Ball Clean (150/100)
50′ D-Ball Carry
15/12 Cal Bike
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | We’re going to get our heart rate up with the D-Ball clean, then the Carry is there to help you get the heart rate down a bit but not let the fatigue drop too much. Then we want to really send it on the Bike. The 1 to 1 rest should allow us to get a really fast sprint effort here. It’s ok if we see a little drop off on the Bike but let’s actually try to give it a sprint effort each set.
COMPETE | PART 2
3-5 SETS (No Measure)
1 L-Sit Rope Climb*
*Hold L during ascent and descent
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 7 | We’re spicing up this rope climb yet again. This time we’re climbing up and then down in an L-Sit. Last week when we saw the L-Sit, if you adjust the height of your ascent, let’s keep that height and then work to climb down in the L instead of trying to build height in the climb.