Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Squat (4 SETS
3 Speed Front Squats (60-70%)
)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Think of today as more of a dynamic effort strength piece. The focus is on speed out of the bottom and sharp positioning, not grinding to the top to finish the rep. Use loading you can move fast and clean without losing posture or bounce. Each rep should feel crisp and snappy, with just enough load to challenge your control. Rest as needed between sets and treat this as a chance to dial in explosiveness without fatigue accumulating. Think powerful, not heavy!
COMPETE | PART 2
5 ROUNDS FOR TIME (Time)
12/10 Cal Row
4 Ring Muscle-Ups
20 Wall Balls (20/14)
(Score is Time)
GOAL: METCON | RPE 9 | Rowing, Rings and Legs, and a lot of different systems being targeted on this one today. Pace the row just below redline to save your grip and pull for the muscle-ups. Aim for smart sets on the rings, break them up earlier on if needed, quick sets are better than missed attempts. Wall balls will feel brutal after the row and rings, so keep breathing and stay efficient in your rep cycling. Consistency and smart pacing in the first 3 rounds will make or break your finish, if we fall apart too early in this one you’re going to have a miserable time getting to the finish line!