Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
5 Legless Rope Climbs
(Score is Time)
GOAL: SKILL | RPE 7 | Tougher upper body pulling effort (If this is a tough skill we can focus on the kip movement here or work Rope Pull-Ups in place of legless). This is an RPE 7 skill piece, so even though it says for time we are not racing against the clock. Focus on control and technique. Take your time between reps so that each climb feels the same and we can focus on smooth movement with the arms. This will tax the grip and arms but don’t get frantic or sloppy with movement, keep it clean!
COMPETE | PART 2
5 SETS FOR TIME (Time)
10/8 Cal Ski
1 Rope Climb
10 Handstand Push-Up
-Rest 1:1 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | Engine, skill and gymnastics here (we can throw the legs back in for the rope climbs now). Looking for ideally no more than 1:30 each round, closer to low 1:00 for our fast movers. The grip on the Rope Climb will get tougher under fatigue so fast but smooth on the Ski, then unbroken on the Handstand Push-Up. All gas, short rest, repeat!