Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
8-10 SETS (No Measure)
3:00 C2 Bike*
*Perform at 100-105% of Avg Watt
-3:00 EZ Bike b/t Sets-
(No Measure)
GOAL: LONG CONDITIONING | RPE 9 | Fast hard pace on our 3:00 work efforts. We want to push this hard and fight to keep it that hard from start to finish. Looking for 8 Sets, if you can get in the last two sets go for it but only if we can maintain our effort. We are staying on the Bike for the 3:00 rest and just going for an EZ Spin. If you need to, drop the damper down for the legs to recover but stay on the bike and keep the body moving.
COMPETE | PART 2
3-4 SETS (No Measure)
8/8 Single Arm Ring Row
8 BB or DB Skull Crushers
8/8 KB RDL
:40 Handstand Hold
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | A little easy pump sesh here. Focus on feel good reps to get the joints moving and getting a good sweat in to flush out for the rest of the week. Your choice in loading but it should allow for solid reps and unbroken. If you have an EZ bar or Curl bar use it for the Skull Crushers otherwise we can use a pair of DBs. Use a wall for the Handstand Holds