Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
10 Alt. Back Rack Step Ups (20)
*Increasing or Moderate across all Sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This lower-body strength piece targets unilateral leg drive, balance, and control under load. Keep the bar stable in the back rack and focus on smooth, powerful step-ups with a controlled descent. Increase weight across sets if moving well, or hold a steady moderate load to dial in footwork and bracing. Each leg should feel equally challenged, don’t rush the reps!
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
16 Alt. Top to Bottom DB Strict Press
16 Alt. Top to Bottom DB Bent Over Row
16 Banded Lat Push-Down
16 Banded Tricep Press Down
-Rest as Needed b/t Sets
(No Measure)
GOAL: ACCESSORY | RPE 5 | This is a pump-focused upper-body accessory piece designed to reinforce pressing and pulling endurance. The top-to-bottom tempo keeps tension high, move slowly and deliberately through each rep. Focus on full range of motion and stability during both the presses and rows. Keep bands tight and controlled, and rest just enough between sets to maintain quality and effort