Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (AMRAP – Reps)
BIKE WARM-UP
5:00 EZ Bike
Into…
EMOM x 5 MINUTES
:30 Bike (Building pace each minute)
ON A 20:00 RUNNING…
C2 Bike Test
(Score is Average Wattage as Reps)
GOAL: LONG CONDITIONING | RPE 10 | This should be a true RPE 10 effort aiming to beat your original test effort. Be sure to give yourself at least 10 minutes to warm up properly, starting slow will tank your average wattage. When the 20:00 starts, settle into a pace that feels uncomfortable but sustainable, aiming to “float” through the first 3-5 minutes. Hold that steady effort through the middle portion, adjusting slightly if you’re falling apart. Empty the tank in the final 3-5 minutes with whatever you’ve got left!
COMPETE | PART 2
3 SETS FOR QUALITY (No Measure)
12 GHD Sit-Ups
:30 L-Sit Hang
100′ DBL KB Front Rack Carry (Athlete Choice)
1:00 Plank
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | Quality movement and controlled breathing, this is midline and posture focused. Move with intent and control and maintain quality positions throughout each set.