Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
1-2 Kip
+
1-2 Chest to Bar
+
1-2 Bar Muscle Up
(No Measure)
GOAL: SKILL | RPE 5 | Light complex today, more like a warm-up to prep for the metcon, however for some this skill may be tough to put together. We love complexes like this because it challenges our control and command of the movements. You’re going to want to a controlled big kip to transition to the C2B, and then a big push away at the Chest to Bar to transition to the Bar Muscle Up. Have fun with these!
COMPETE | PART 2
4-5 SETS (Time)
5 Shuttle Run*
5 D-Ball Over Shoulder (150/100)
5 Bar Muscle Up
*1 Rep = 25′ down + 25′ back
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | The intention is to be a full on sprint. This should stay mostly consistent because we have the longer rest, similar to yesterday. focus on how quickly you can transition from the run to the D-Ball and onto the BMU. Goal is to be practicing the Bar Muscle Up under fatigue, so try to not spend time chalking or catching your breath before hopping on the bar.