Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 8:00 x 4 SETS (Time)
1000m C2 Bike
75 Double Unders
500m Ski
25 Burpees
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | Each set is meant to feel like a threshold effort…hard but sustainable for all 4 Sets. Push the bike at a strong but repeatable pace, then transition smoothly into efficient double unders. The ski should be steady, not a sprint, so you have enough left for the burpees to finish each round with intensity. Aim for consistent splits across all sets, leaving 1:00–2:00 of rest each interval.
COMPETE | PART 2
3-4 SETS (No Measure)
6-8 Strict Dips*
-Rest :30-
8-10 DB Bench Press (Athlete Choice)
-Rest :30-
12-15 Elevated Push-Ups**
*Ring Optional
**Hands elevated on Box or Bench
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 7 | This is a controlled upper body push session focused on strength and stability. The strict dips should be performed with excellent form, use rings for an added challenge or a stable surface for quality reps. Move directly into DB bench press and elevated push-ups with minimal rest to build pressing endurance, but keep every rep crisp. The 3:00 rest between sets allows you to recover enough to maintain high-quality movement throughout.