Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
1 SET (No Measure)
10:00 C2 Bike (60% of Avg Watt)
-Rest 5:00-
8:00 C2 Bike (70% of Avg Watt)
-Rest 4:00-
6:00 C2 Bike (80% of Avg Watt)
-Rest 3:00-
4:00 C2 Bike (90% of Avg Watt)
-Rest 2:00-
2:00 C2 Bike (100% of Avg Watt)
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | Easy spin during our rest. During work intervals we are going to see an increase in pace. We are working on building fatigue and still being able to mentally and physically push to increase our pace. We are giving ranges in wattage but try to stay consistent and avoid the pace changing constantly during the work periods.
COMPETE | PART 2
3-4 SETS (No Measure)
2:00 EZ C2 Bike
8/8 Staggered Stance KB Deadlift
4 Feet Elevated Pike Walkouts
16 Alt. Chest Supported Ts and Ys
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | Easy accessory work. Move well, feel good and flush out the joints. Use loading that will allow for unbroken. Your choice if you want to make this challenging or take it easy but reps must be completed unbroken.