Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Back Rack Lunge (4 SETS
6 Alt. Back Rack Lunges*)
*Moderate across all Sets
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | These lunges should challenge stability and leg strength without pushing to failure. Move with deliberate tempo and tight core engagement. Keep loading moderate and consistent across all sets to reinforce quality over intensity.
COMPETE | PART 2
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
6 Shuttle Runs*
6 Wall Facing Handstand Push-Ups
12 DB Front Rack Lunges (50/35)
1 Rep = 25′ down + 25′ back
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This is a grindy midline and shoulder-intensive AMRAP. Aim to stay smooth and consistent on shuttle runs, quick turns but not sprinting. Break HSPU early if needed to avoid burnout, especially with the wall-facing variation demanding more strict strength. Front rack lunges will accumulate fatigue fast, so brace the core and settle into a steady unbroken pace if possible. Keep moving but don’t redline early, smooth is fast!