Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (No Measure)
1-2 Ring Muscle Up
+
3-5 Dips
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | This is a focused primer to reinforce muscle-up mechanics and reinforce a strong lockout. Use the muscle-up as the gateway to clean dip practice, each dip should be controlled and strict. Keep reps crisp and within your capacity to preserve freshness for Part 2. Rest just enough between sets to maintain quality movement.
COMPETE | PART 2
EVERY 2:30 UNTIL COMPLETION (Time)
12/10 Cal Ski
16 Alt. DB Snatch (50/35)
Max Ring Muscle Ups
-Rest 1:00 b/t Sets-
*Continue the workout until 30 Ring Muscle Ups total are completed.
(Score is Time)
GOAL: METCON | RPE 9 | This is a high-skill, high-effort interval workout where the goal is consistency and smart pacing. Ski and snatches should be fast but smooth to give you time on the rings. Aim for unbroken or quick sets of ring muscle-ups, then chip away as fatigue sets in. Stay focused on tight transitions and don’t waste time getting back on the rings!