Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
ON A 10:00 RUNNING CLOCK (No Measure)
Practice Freestanding Handstand Hold
GOAL: SKILL | RPE 5 | This is a skill-focused session aimed at improving balance, control, and confidence in the freestanding handstand. Approach each attempt with focus on bodyline: tight core, shoulders engaged, and active wrists. Use small sets with plenty of rest to avoid fatigue and maintain quality practice. The goal is time under tension and refinement of position, not max effort.
COMPETE | PART 2
EMOM x 15-18 MINUTES (AMRAP – Reps)
MIN 1 – :45 Shuttle Run**
MIN 2 – :45 Max Handstand Walk***
MIN 3 – Easy Bike
*1 Rep = 5′ increments for both Run and Walk (i.e. 15′ = 3 Reps)
**Shuttle Run reps are 25′ down + 25′ back
***Must perform 25′ increments
(Score is Total Reps)
GOAL: METCON | RPE 7 | This EMOM combines moderate conditioning with high-skill handstand work under slight fatigue. Push the shuttle runs with a steady pace you can repeat, focusing on smooth turns. For the handstand walk, aim for consistent 25′ increments, prioritizing control and clean starts rather than max distance attempts. Use the bike as active recovery to prepare for the next round while keeping your breathing steady.