Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Squat (4 SETS
3 Front Squats (70-80%)
)
-Rest 1:30 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 8 | Today’s focus is quality reps at a moderately heavy load. You should feel challenged but never to the point of grinding or risking positioning. Stick to strong bracing and consistent speed out of the bottom, but also maintaining a really strong upright posture. The 1:30 rest should allow for recovery without cooling off, use it to reset and stay dialed in across all sets.
COMPETE | PART 2
ON A 18:00 RUNNING CLOCK (AMRAP – Rounds and Reps)
60/50 Cal Bike
Into…
AMRAP IN REMAINING TIME
9 Shuttle Runs
12 Toes to Bar
15 Box jump Overs (24/20)
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This piece starts with a strong push on the bike and shifts into a sustained engine and movement-efficiency test. The bike should be aggressive but not redline… you want to hop off ready to work. In the AMRAP, manage the grip and breathing across shuttle runs, TTB, and box jump overs. Aim to settle into a smooth rhythm by round 2 and try to build pace as you go. Keep transitions tight and save a kick for the final 2-3 minutes!