Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS FOR QUALITY (No Measure)
3/3 Strict Rope Pull-Up*
:20 L-Sit Hold
10/10 DB Overhead Tricep Extension*
*Option for Pegboard Pull-Ups (Alt. Peg position)
**Option for Banded
(No Measure)
GOAL: ACCESSORY | RPE 6 | Keep this light and focus on quality movement. We are not trying to burn out here just build strong positions and also prep for the metcon. Focus on really keeping the Rope Pull-Ups strict do not use the legs to kip up. For the L-Sit Hold, adjust the position of the legs to perform these unbroken (tuck knees in if necessary).
COMPETE | PART 2
3-4 SETS (Time)
15 Box Jump Overs (24/20)
1-2 Legless Rope Climb*
*Option for 1 Pegboard Ascent
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | All out effort here. Focus on fast transitions between movements. Push the pace on the Box Jump Overs. We want to cycle these fast but we are still not rebounding. Practice a quick step-down and immediate jump back up and over. Try to get on the rope as soon as possible so we can work on pulling under heavy breathing. If you want to throwdown on some pegboard then get after it!