Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (Time)
15/12 Cal Row
25′ Handstand Walk
3-5 Ring Muscle Up
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 7 | Another Pre-Open skill practice. Low RPE here so we are looking for a sustainable pace and repeatable reps. Again, think about quality while under fatigue. Only focus on performing reps that we know will count when being judged, even if this means taking down the reps on the RMU. Also think about reps we can consistently perform while under fatigue!
COMPETE | PART 2
EMOM x 30 MINUTES (No Measure)
MIN 1 – :45 Max Cal Ski
MIN 2 – :45 Max C2 Bike
MIN 3 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 6 | Light conditioning to flush out before we see our final Open workout released. We are looking for max calories at an RPE 6 pace. This should be repeatable and the rest should allow us to sustain our pace. Focus on being in control of your breathing. If necessary, practice only nose breathing so we can keep our intensity down and not burn ourselves out (think more zone 2-3 recover pace).