Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
20:00 (AMRAP – Reps)
C2 Bike Test
(Score is Average Wattage as Reps)
GOAL: LONG CONDITIONING | RPE 10 | Give yourself about 10:00 to warmup for this (see below). When we start the 20 minutes we want to not use the first part of this as a warm-up, that will significantly hurt your overall average. We want to come out immediately at an uncomfortable pace and hold that pace. Don’t come out too hot either, this is also our opportunity to set a baseline for upcoming weeks as we will base our efforts on percentages of our average watts!
WARM-UP:
5:00 EZ Bike
Into…
EMOM 5:00
:30 Bike (Building pace each minute)
COMPETE | PART 2
3-4 SETS (No Measure)
10-12 DB Bent Over Lat Sweep
8-10 DB Seated Curl + Arnold Press
4-6 Feet Elevated Pike Handstand Push-Up
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | Light accessory work thrown into today. This is some upper body pump with some technical skill. Choose weights you can complete unbroken as well as maintain good form. We should not be killing ourselves on our DB reps and then end up struggling on our Pike HSPU. Again choose a number of reps you can complete these unbroken.