Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (No Measure)
10 DB Cuban Press
10 Chest Supported DB Y-Raises
25′ Single Arm Plate Waiter Carry (arm1)
25′ Single Arm Plate Waiter Carry (arm2)
10 Handstand Wall Shrugs
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | Prepping for the HSPU in Part 2. Goal here is to activate and stabilize the shoulders. We have some rotator cuff and scap work with the Cuban Presses and Y-Raises, then more unilateral focus with the single arm Overhead Carry. Once we get through the first three, we want this activation and engagement to carry over while being upside down in the Handstand Wall Shrugs (These can be done wall facing or facing away, just make sure we can maintain a hollow body and perform the shrugs while keeping the arms straight and elbows extended).
COMPETE | PART 2
4 SETS (Time)
12/9 Cal Ski
18 Air Squats
9-12 Handstand Push-Ups
-Rest 1-1:30 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | Goal here is to keep the pacing fast and consistent, near max effort push but with quality. Keep transitions smooth between movements while still maintaining a nonstop effort on the Squats and unbroken efforts on the HSPU. We want our rest to not be too long but just enough to keep the intensity high without hitting a wall too early. Keep this a sprint instead of turning into a grind!