Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 35 MINUTES (AMRAP – Rounds and Reps)
2000/1800m Row
150 Double Unders
1 Mile Run
50 Sit-Ups
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This is your long grind for the week, pacing is everything. Treat the row and run like recovery zones, not max efforts. Stay smooth and efficient on the double unders, and break the sit-ups into manageable sets to avoid burning out early. Goal is to keep moving consistently the entire 35 minutes with minimal rest or transitions, and let the volume accumulate.
COMPETE | PART 2
3-4 SETS FOR QUALITY (Checkmark)
8/8 Half Kneeling DB Arnold Press
10/10 Single Arm Supported Bent Over Row
:30 Ring Support Hold
1:00 Weighted Plank
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | This is all about controlled effort and good positions, treat it like purposeful accessory work, not intensity-driven training. Focus on full range of motion and time under tension in each movement, especially the Arnold press and rows. The support hold and plank will challenge midline stability, so stay braced and avoid collapsing under fatigue. Rest as needed between sets to ensure quality movement throughout.