Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (No Measure)
15/12 Cal Bike
-Rest :30-
4-8 Bar Muscle Up
-Rest :30-
6-8 Shuttle Runs*
-Rest :30-
8-12 Handstand Push-Ups
-Rest 2:00 b/t Sets-
*1 Rep = 25′ down + 25′ back
(No Measure)
-Rest 2:00 b/t Part 1 & 2-
GOAL: METCON | RPE 7 | This should be a moderate effort, more practice focus again for movements that may appear in the Open. Choose the rep scheme in the range that is repeatable for you. Think about what kind of reps you’re able to string together consistently as takeaway on how we can move through these movements in the Open. As we stated last week. Focus on quality reps while moving with intensity. Don’t sacrifice a good rep for speed, think about what qualifies as a good rep compared to a “”no rep”” and move with that purpose.
COMPETE | PART 2
Thruster (ON A 8:00 RUNNING CLOCK
Build to a Moderate-Heavy 5-Rep Thruster*)
*Barbell must come from the floor
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Another post workout Strength workout. Goal here is challenging but doable. We should be able to complete all 5 reps as we’re building up and do so without failing lifts. This is more about know how heavy we can push a weight or how heavy of a weight we can handle for reps. Give yourself 3-4 attempts as you are building up. Execution we’re looking for is speed out of the bottom of the squat and fast punch/press overhead.