Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
25 Cal Row
50 Chest to Bar
25 Deadlifts (225/155)
(Score is Time)
GOAL: SPRINT | RPE 9 | Fast sprint, all pulling. This is going to get fatiguing but we need to manage our grip on this. We want an aggressive pace on the Row, just shy of a full sprint You should feel like you still have another gear in you when you’re wrapping up the row. Smart sets on the Chest to Bar, take intentional and quick breaks. Don’t come out with too big of a set and then your sets start to fall apart. To finish off, just send whatever you have left on the Deadlift!
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
12-15 Banded Tricep Push-Down
10-12 Incline DB Bicep Curls
6/6 DB Curtsy Lunge
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | Light pump session here. Focus on challenging weights but not going to failure. You should feel like you could perform 2-3 more reps of every movement. This is to hit the joints and make them feel good!