Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 4:00 x 4 SETS (Time)
3 Wall Walks
25 Russian KB Swings (53/35)
15 Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Set)
-Rest 5:00 b/t Part 1 & 2-
GOAL: METCON | RPE 8 | Performing this in the time frame should be very doable. This should be a hard effort at a sustainable pace. We are really trying to fatigue the body before part 2 with our hinging and pressing to make the next movements more challenging. Make sure your effort is sustainable and repeatable from Set 1 to Set 4.
COMPETE | PART 2
4 SETS (Time)
8 Deadlift (225/155)
8 Handstand Push-Ups
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | Coming off of Part 2, we should be feeling some fatigue but mostly recovered. This is another combo we have seen together in previous Open workouts. Goal here is a full Sprint. Fast touch and go reps on the Deadlift and then immediately into the Handstand Push-Ups. Set your bar as close to your Handstand wall as possible so there is no time wasted in transitioning.