Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Overhead Squat (3×5)
GOAL: STRENGTH | RPE 6 | Technique, mobility and stability are the name of the game here. This is more about form and controlled movement. Think about the challenge being range of motion instead of loading. Think about sitting deep in your squat while keeping the shoulders engaged. We should be able to hit full depth while maintaining control of the bar overhead.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
15 GHD SIt-Ups
25′ Single Arm OH Walking Lunge (50/35)|(arm1)
25′ Single Arm OH Walking Lunge (arm2)
15 Burpees Over DB
(Score is Time)
GOAL: METCON | RPE 8 | Goal is to pace this to not hit burnout too early. Keep the GHD smooth so we can manage midline fatigue in later rounds. Move steady on the LUNGES so we can stay consistent and sustain our shoulder stability. Fast on the burpees, but avoid sprinting especially in the first round, get a feel for the transitions so we can sustain our pace or hit negative splits. If you have more left in the tank at the end we can go pedal to the medal!