Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
1 SET (No Measure)
1:00 Max Single Unders
-Rest 1:00-
1:00 Max Crossover Singles
-Rest 1:00-
1:00 Max Double Under Crossovers
-Rest 1:00-
1:00 Max Triple Unders
(No Measure)
GOAL: SKILL | RPE 7 | This is one shot, so take a few attempts in your warm-up before starting. Goal is to work on our different jump rope skills. If you have trip ups we are still calling it on the minute. This is not a scored skill piece it is just practice so when you trip, take a few deep breaths and don’t let yourself get frustrated, then take another attempt. It’s just one time through, have fun and see what we got!
COMPETE | PART 2
FOR TIME (Time)
18-15-12
Cal Ski
60-50-40
Double Unders
(Score is Time)
GOAL: SPRINT | RPE 9 | A little optional shoulder sprint here. If we need to call it today then rest and recover after Murph. Goal here is to work Double Under speed under some shoulder fatigue. By speed we mean how fast can we get the wrist moving as well as keep our jumps small for a faster cycle rate. Start with a more conservative speed in the first round. Faster wrist and shorter jumps in the second round, then fastest wrist and shortest jump in the final round.