Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 12 MINUTES (No Measure)
MIN 1 – 1 Legless Rope Climb
MIN 2 – 6-8 Strict Deficit HSPU
MIN 3 – 6 Alternating Front Rack Lunges (Athlete Choice)
MIN 4 – Rest
(No Measure)
GOAL: STRENGTH | RPE 7 | This EMOM is designed to build skill, strength, and control with built-in recovery. The rope climbs and strict deficit HSPU require precision and tension, avoid rushing to maintain quality reps. Choose a challenging but sustainable lunge load that tests stability without breaking down your posture. Use the rest minute to recover so each round feels deliberate and consistent.
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
500/450m Ski
50′ D-Ball Carry (150/100)
3 Rope Climbs
*Must perform 25′ increments
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This is a grindy conditioning piece with heavy carries and skill under fatigue. Push for a strong but sustainable ski pace that allows you to transition quickly to the D-ball. Break the carry into 25′ increments with minimal downtime, keeping your posture tight. Rope climbs will feel harder as grip and core fatigue set in, so move efficiently and keep transitions sharp to maintain steady rounds across the 15 minutes.