Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Calories)
5:00 C2 Bike
-Rest 2:00 b/t Sets-
(Score is Lowest Calories)
GOAL: LONG CONDITIONING | RPE 7 | Goal is moderately hard effort for all intervals. This should be challenging but very much repeatable. We are just getting some exposure to the C2 Bike (If C2 Bike not available this can be performed on an Echo or Fan Bike) before our first 20 minute test. During the rest make sure to stay on the bike and perform an easy spin to recover, but make sure this is a real recovery so we can keep the intensity the same during our 5:00 interval.
COMPETE | PART 2
4 SETS QUALITY (No Measure)
8-12 DB Incline Bench Press
12-15 DB Chest Supported Reverse Fly
8/8 KB Goblet Lateral Step Ups (20)
:30 Ring Plank
(No Measure)
GOAL: ACCESSORY | RPE 5 | A little full body tune up work. Use loading that will allow for perfect reps. Feel free to increase weights each round or keep the same weights across all four sets. For the Ring Plank, set up the Rings low enough that this is a challenging position.