Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
“MIKKO’S TRIANGLE” (AMRAP – Reps)
EMOM x 40 MINUTES
MIN 1 – Max Cal Echo Bike
MIN 2 – Max Cal Row
MIN 3 – Max Cal Ski Erg
MIN 4 – Rest
(Score is Total Reps)
GOAL: LONG CONDITIONING | RPE 9 | Our Retest is here, and just in time to wrap up before the open this week. Let’s go into this confident that we have put in the work to make it to our Retest. Remember to focus on hitting our pacing. Start fast and keep the intensity high. Be sure to really get the heart rate up when prepping/before starting. Set your machines close to minimize transition time. Be consistent with timing going from one machine to the other. Good luck and get after it!
COMPETE | PART 2
2 SETS FOR QUALITY (No Measure)
10-12 Barbell Bicep Curls
-Rest :30-
12-15 Barbell Skull Crushers
Rest :30
8-10 Chest Supported Bent Over Row
Rest :30
8/8 Seated Arnold Press
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | Looking at some feel good reps here. Make sure we are using challenging but very doable loading. Focus more on quality instead of heavy. We really want to think about keeping the upper body joints healthy as we get into the week and coming off our Mikko’s Triangle Test.