Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
:30 Hang From Bar
-Rest :30-
:10 Chin Over Bar Hang
-Rest :30
3/3 L-Hang Rope Pull-Up
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 5 | This is a skill and stamina builder for the grip, lats, and midline. Focus on maintaining quality positions during each hang, and especially be disciplined with your hollow body. The chin over bar hold will sneak up on you, so stay active through the scaps. The L-hang rope pull-ups are the real test here! Fight for control and to keep the legs locked out.
COMPETE | PART 2
FOR TIME (Time)
30 DB Step Ups (50/35)|(20)
5 Rope Climb
100′ Handstand Walk*
*Must perform 25′ increments
(Score is Time)
GOAL: SPRINT | RPE 8 | This is a gritty, full-body challenge with a skill finish. The DB step-ups will pump the legs and elevate the heart rate—move steadily but avoid redlining early. Rope climbs should be smooth and efficient; take a few deep breaths before jumping up each time. Once you’re to the handstand walk, shake out the shoulders and aim to stay calm and composed—rushing under fatigue will only cause failed attempts. Smart pacing early sets you up to attack the handstand walk confidently.-