Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Time)
10 Shuttle Runs*
-Rest :30-
20/16 Cal Bike
-Rest :30-
20/16 Cal Ski
-Rest :30-
*1 Rep = 25′ down + 25′ back
(Score is Total Time)
GOAL: LONG CONDITIONING | RPE 8 | This is a grindy conditioning piece that challenges your ability to stay consistent under fatigue. The shuttle runs should be smooth and rhythmic, don’t blow them out early. Use the :30 rest to reset your breathing and prepare to attack each machine with a steady but aggressive pace. Your goal is to maintain consistent splits across all five sets while holding strong effort without redlining!
COMPETE | PART 2
3-4 SETS (No Measure)
3/3 Rope Pull-Ups
-Rest :30-
8-10/arm KB Supported Bent Over Row
-Rest :30-
20-25 Banded Dante Rows
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is a pull-focused strength accessory piece, targeting vertical and horizontal pulling with controlled volume. Rope pull-ups should be strict and powerful—scale reps to maintain clean form. The KB row isolates each side, so focus on squeezing at the top and controlling the descent. Finish with high-rep banded rows to flush out the lats and build postural endurance. Use the rest to stay fresh and consistent across sets.