Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Overhead Squat (3×3)
GOAL: STRENGTH | RPE 7 | Goal is stability and control. RPE 7 should make the loading doable and feel like you have 2-3 more reps in you. This should not be fast squats. Control the descent, and sit deep into the squat. When we stand we should aim for speed but with control. if we are shifting around at the top or have to take a step to regain control then we are moving too fast to handle the weights or the weight is too heavy for today. We want speed but not sacrificing control!
COMPETE | PART 2
FOR TIME (Time)
21-15-9
Cal Bike
9-6-3
DB Devil’s Press (50/35)
GOAL: SPRINT | RPE 9 | Short, probably not sweet, but pure output here. Hit the bike hard but just don’t redline. Fast pace, this is going to hurt for the round of 21 but 15 is where we need to dig deep to get through mentally. The round of 9 devil’s press we may consider a quick shake out with the hands but very little rest, try to keep this to 2 sets. The round of 6 ideally unbroken, try to hang until we can get back to the bike. When we hit that final round it’s time to just empty the tank and send it!