Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (No Measure)
1 Hips to Ring
+
1-2 Ring Muscle Up
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | This is a primer to refine mechanics and activation for the full muscle up. Focus on strong, fast hips and a smooth transition over the rings. Keep each set clean and confident, quality over volume is the goal. Use the short rest to stay warm but not fatigued heading into Part 2.
COMPETE | PART 2
10 ROUNDS FOR TIME (Time)
3 Ring Muscle Up
35 Double Unders
(Score is Time)
GOAL: METCON | RPE 9 | This is a high skill sprint-style workout that rewards consistency and composure. Aim for unbroken or quick sets on the muscle-ups if possible, minimizing rest between transitions. Double unders should stay smooth and unbroken, trips cost precious time. Stay just under redline early so you can close strong in the final few rounds!