Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 36 MINUTES (AMRAP – Rounds and Reps)
9 Shuttle Runs*
70 Crossover Singles
50′ Handstand Walk*
3 Rope Climbs
*Must perform 25′ increments
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This is a long, skill-focused grinder with plenty of movement variety. Maintain a steady engine on the shuttle runs and crossover singles, keep your breathing calm and transitions smooth. Break the handstand walk and rope climbs into consistent, confident efforts without rushing. This is about managing fatigue while staying sharp with technical elements across all 36 minutes, aim for clean movement and pacing over intensity.
COMPETE | PART 2
3-4 SETS (No Measure)
2-3 Strict Chest to Bar Pull-Up
-Rest :30-
12-16 Alt. Top to Bottom Row
-Rest :30-
13-15 Banded Lat Push Downs
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is a quality-focused upper pulling accessory session designed to reinforce strength and control through the full range. The strict C2B pull-ups should be slow and intentional, aim for height and tension. Use the top-to-bottom rows and lat pushdowns to pump volume into the back while maintaining posture and tempo. Rest just enough between movements to keep form crisp and effort consistent.