Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS* (Weight)
8 Alt. Back Rack Step Ups (20)
6 Weighted Ring Dips
*Increasing or Moderate across all Sets
-Rest 2:00 b/t Sets-
(Score is Weight on the Bar)
GOAL: STRENGTH | RPE 7 | This is a controlled strength piece focused on building single-leg power and upper-body pushing strength. The step-ups should be deliberate, drive through the lead leg and maintain posture under the bar. Weighted ring dips should be strict and stable; scale loading to maintain range and form. Increase weights gradually if moving well, but stay just below technical failure.
COMPETE | PART 2
3 ROUNDS FOR TIME (Time)
30 KB Swings
20 GHD Sit-Ups
15/12 Cal Ski
(Score is Time)
GOAL: METCON | RPE 8 | This midline heavy finisher demands pacing and grit. Open each round with steady KB swings (unbroken if you got it in you). Settle into a strong rhythm on the GHDs without blowing out your core. The ski is your opportunity to push, maintain a strong pace and recover in transitions. Keep each round consistent and aim to hold even splits throughout.