Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
:20-:30 L-Sit
-Rest :30-
3-5 Pullovers
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | This is a skill and core control piece designed to improve midline strength and body awareness on the bar. The L-sit should be active and braced, scale the duration to stay in a solid position. Pullovers require precision and rhythm with a touch of speed. Focus on smooth transitions and controlled movement. Take full advantage of the rest to stay sharp and consistent each round.
COMPETE | PART 2
4 SETS (Time)
1 Legless Rope Climb
2 Rope Climbs
6 Burpee Box Get Over (48/40)
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This is a high-effort climbing piece with an emphasis on grip, coordination, and power output. The legless climb sets the tone, keep your core tight and minimize swinging. Follow with efficient footwork on the standard climbs to conserve energy. Burpee box get overs are a grind, move with urgency but don’t lose control and pacing. Treat each round as a mini-sprint with consistent pacing and tight transitions!