Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 40 MINUTES (AMRAP – Rounds and Reps)
30/25 Cal Bike
30 Box Step Ups (20)
30/25 Cal Ski
60′ Sandbag Carry (150/100)
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | This long AMRAP is all about steady pacing and sustained effort. Keep your bike and ski paces consistent and just under threshold to preserve your legs for the box step-ups and sandbag carry. Stay efficient through transitions and manage your breathing to prevent early burnout. Aim for minimal drop off in pace, treating this like a grind you can maintain from start to finish.
COMPETE | PART 2
3-4 SETS (No Measure)
3-6 Strict Handstand Push-Up
-Rest :30-
8-10 Seated DB Overhead Press
-Rest :30-
12-15 Hand Release Push-Up
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is a strict upper-body pressing piece focused on quality and control. Start each round with challenging but repeatable strict HSPU reps, then use the seated DB press to reinforce shoulder stamina with a clean, vertical path. The hand-release push-ups will add volume under fatigue, so focus on tight body position and smooth tempo. Keep rest short between movements, but long enough between sets to maintain form across all rounds.