Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 ROUNDS FOR TIME (Time)
8 Shuttle Runs*
12 Burpee Box Jump Over (24/20)
16 GHD Sit-Ups
*1 Rep = 25′ down + back
(Score is Time)
GOAL: METCON | RPE 8 | Focusing on negative splits here. Make sure to do a warm-up round with half the reps just to feel the transition at full speed. Then, as we get into the workout let’s hold a challenging pace with the intent of speeding up in each round. If necessary start a little more conservative but not slow. Use the Shuttle Runs to recover and then nonstop pace on the Burpees and GHD. Work to be able to push faster and then fastest at the end.
COMPETE | PART 2
5-6 SETS FOR QUALITY (No Measure)
3 Wall Walk
+
:30 Handstand Hold
-Rest as Needed b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | Building some inverted shoulder capacity. Goal here is to fatigue the shoulders before the Handstand Hold. On your third rep of the Wall Walk you will remain in the inverted position. After performing the 30 seconds of the handstand hold, you will walk out to complete the Wall Walk.