Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME* (Time)
4-6-8-10-12
DB Box Step-Overs (50/35)|(20)
*
*25′ Handstand Walk after each set
(Score is Time)
GOAL: METCON | | RPE 8 | This is a grindy leg piece with upper body skill. The DB’s will definitely tax the legs but also hit the midline especially as reps increase, making the HSW more difficult each round. Focus on keeping the Step Over pacing consistent. Give yourself a few quick breaths before kicking up for the HSW especially if this is a difficult movement for you. Aim for unbroken or consistent distances each round (5′ increments are ok).
COMPETE | PART 2
3-4 ROUNDS FOR QUALITY (No Measure)
:20/side Single Arm KB Overhead Hold
:30 L-Sit Hang
:30 Side Plank/side
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | This is a focused accessory piece aimed at building overhead stability, core strength, and shoulder resilience. The Single Arm OH hold should be locked in with ribs down and bicep near the ear. Choose a weight that challenges positioning without losing form. The L-Sit hang is about midline endurance, so keep legs extended and tight (knees tucked is ok if needed to meet the :30). Side planks should be stable and active, with hips high and glutes engaged. Rest as needed between movements or rounds to keep everything dialed in. This is all about integrity, not intensity.