Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
400m Run
20 DB Farmer’s Walking Lunge (50/35)
400m Ski
40 Double Unders
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This is a long, steady grind meant to build aerobic capacity and muscular endurance. Start at a controlled, conversational pace and settle into a rhythm early. Lunges and double unders will tax the legs, so pace the run and ski to allow for consistent movement across all rounds. Stay relaxed and efficient, this is about sustainable output, not redlining.
COMPETE | PART 2
3-4 SETS FOR QUALITY* (No Measure)
12 Hip Extension
15 Banded Hamstring Curls
10 DB Bent Over Wide Row
8 DB Z-Press
*Athlete Choice in Loading
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | This is a posterior chain and shoulder accessory piece focused on quality of movement and control. Choose weights that challenge you but allow for perfect form, this is not about speed or intensity. Move with intent, especially on the hip extensions and Z-presses, to reinforce strong positions and build durability. Rest as needed to maintain movement integrity throughout all sets.