Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Bench Press (5×5)
(Score is Weight)
GOAL: STRENGTH | RPE 6 | Light bench press here. We are going to run a short pressing cycle here with the Strict Press. This is just to keep our pressing strong as we’ve been seeing a lot of pulling with our NCFIT Oly Cycle. This is an RPE 6 so focus on challenging but very doable loading today.
COMPETE | PART 2
EVERY 4:00 x 6 SETS (Time)
400m Run
1 Round of Cindy*
*1 Rd = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
(Score is Slowest Set)
GOAL: METCON | RPE 8 | Fast but consistent. Goal is to have a minute or more of rest every set. focus on pushing the run hard and then immediately into the round of cindy. You should be able to head right up to the pull-ups from the run. Chalk before the run if needed so you don’t have any hesitation getting Cindy started from the Run.