Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Time)
8-10 Strict Handstand Push-Up
50′ KB Front Rack Carry (53/35)
16/13 Cal Ski
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | We are looking for big sets or unbroken on the HSPU as we’re starting out more fresh. With the HSPU being first we should be able to maintain good form and never let our reps get sloppy. The carry will tax the midline and shoulders and then finish with a hard powerful Ski. The rest should be ample time to recover enough to stay consistent on the HSPU but it will definitely kick in more in later rounds.
COMPETE | PART 2
4-5 SETS (No Measure)
3 ROUNDS
25′ Handstand Walk (AFAP)
-Rest 1:00-
-Rest 2:30 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 7 | Goal here is to focus on speed during the Handstand Walk with fatigue slowly kicking in. You will perform the 25′ as fast as possible and then rest a minute and repeat for 3 reps. The longer rest between sets should allow for almost full recovery so we can continue to focus on speed!