Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS FOR QUALITY (No Measure)
2/2 Rope Pull-Up
6 Strict HSPU
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 5 | Quality over quantity. The rope pull-ups are a unique grip and upper body challenge. The strict HSPU should be performed in smooth, unbroken sets with perfect bodyline, not overarching the back. If needed adjust the rep range to keep this repeaable. Take your full rest and treat each set like skill practice, not conditioning. This is about developing positional strength and control, not burning out!
COMPETE | PART 2
AMRAP x 24 MINUTES (AMRAP – Rounds and Reps)
18/15 Cal Ski
6 Shuttle Run
60 Double Unders
12 Handstand Push-Ups
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | Longer AMRAP is all about managing heart rate and chasing consistency. The Ski should be steady, not sprinted. Use the shuttle runs as a chance to breathe but stay moving. Ideally Double Unders unbroken but stay focused, these do not need to be fast reps; a trip-up here costs momentum and rhythm. Handstand push-ups will get spicy under fatigue, so break early if needed to avoid failure but aim to keep how you break these up consistent. This should ultimately feel more like an aerobic grind than anything else!