Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Rack Lunge (4 SETS
6 Alt. Front Rack Lunges*)
*Moderate across all Sets
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | We’re looking for quality reps under moderate load. Prioritize stability, balance, and consistent footwork on each lunge. Keep your core braced and front rack position strong throughout the full range of motion. Moderate loading means you should feel challenged by the final reps, but never at risk of failure or loss of control. This is a chance to also overload before the workout.
COMPETE | PART 2
4 SETS (Time)
12 Handstand Push-Up
12 Front Rack Lunges (135/95)
3 Wall Walks
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This is a shoulder stamina grinder with some midline fatigue baked in. Stay controlled on the HSPU, ideally unbroken since it’s the start of each set but break early if needed to avoid failure. The front rack lunges will tax your breathing and core; focus on steady footwork and bracing. Wall walks will feel tough late in each round, so stay smooth and deliberate. The 1:00 rest should allow you to reset and stay consistent across all 4 sets.