Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 35 MINUTES (AMRAP – Rounds and Reps)
500/450m Row
20 Alt. DB Hang Snatch (50/35)
400m Run
14 DBL DB Box Step Up (20)
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This is your long, steady grind for the week. Settle into a controlled, repeatable pace from round one… nothing should spike your heart rate too early. The row and run should feel smooth, the DB hang snatches unbroken or quick breaks, and the step-ups steady with strong posture. Focus on breathing, efficiency, and consistent rounds. This is about sustained work, not intensity.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10-12 Back Extension
10/10 Banded Palof Twist
:20 Bottom Dip Hold
8/8 Single Leg KB/DB RDL
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 5 | This is a stability-focused accessory piece to reinforce midline, glute, and shoulder control. Move slow and intentional through each rep, emphasizing balance and bracing, especially on the single-leg RDLs. The dip hold should remain ACTIVE but keeping the scap engagement and pulling the rings in close. Rest as needed between sets to ensure full quality and control throughout.