Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 9 MINUTES (No Measure)
MIN 1 – :10 Max Effort Bike
MIN 2 – :10 Max Effort Row
MIN 3 – :10 Max Effort Ski
(No Measure)
GOAL: RPE 7 | These 10-second sprints serve as a potent warm-up and power stimulus. Each machine sprint should be aggressive but controlled, enough to elevate heart rate and explosiveness, but not leave you gassed for the main event. Think of this as flipping on the switch: focus on clean starts, fast drive phases, and sharp recovery. You should finish this feeling awake, primed, and ready to go hard in the longer conditioning piece that follows.
COMPETE | PART 2
5 ROUNDS FOR TIME (Time)
30/25 Cal Bike
30/25 Cal Row
30/25 Cal Ski
(Score is Time)
GOAL: LONG CONDITIONING | RPE 8 | Coming off the primer, the body is already neurologically awake and warm. Now the real work begins. This triplet tests aerobic capacity, muscle stamina, and pacing discipline across all three machines. Goal is to stay consistent across rounds — don’t redline early. Think 80–85% effort, smooth transitions, and monitor splits to avoid falling off. Push harder in the final round if fuel is left. This one rewards smart pacing and mental resilience more than sheer power.