Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (Time)
5 Shuttle Run
50′ D-Ball Carry (150/100)
5-7 Strict Handstand Push-Up
-Rest 1:00-
5-7 Strict Handstand Push-Up
50′ D-Ball Carry
5 Shuttle Run
*1 rep = 25′ down + back
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This piece is built around symmetry and control with a grindy push-pull flow. Start with strong, deliberate shuttle runs and stay braced through the D-ball carry, this will challenge posture under fatigue. The strict HSPU are split for repeatability, so aim to keep each 5-7 ideally unbroken. Move with intent, not urgency, smooth, consistent effort is the win here.
COMPETE | PART 2
EVERY 2:00 x 4 SETS (No Measure)
Gymnastics Pull Skill
Odd Sets – 2/2 Floor L-Rope Pull-Up
Even Sets – 1:00 Hang From Bar
(No Measure)
GOAL: SKILL | RPE 6 | This is a focused gymnastics skill piece aimed at building strict pulling strength and grip endurance. The floor L-rope pull-ups emphasize core control and vertical pulling mechanics, move slow and with full range. The bar hang is about positional awareness and grip development, so stay active and avoid passive hanging. Treat each interval like a chance to refine, not rush, your pulling positions.