Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 2:00 x 4 SETS (AMRAP – Reps)
50′ Handstand Walk*
Max Reps Jump rope
*Must perform 25′ increments
-Rest 1:00 b/t Sets-
*progress through Jump Ropes
SET 1 – Single Unders
SET 2 – Double Unders
SET 3 – Single Under Crossover
SET 4 – Double Under Crossover
(Score is Total Reps)
GOAL: METCON | RPE 7 | This is a skill-focused piece with a mix of overhead stability, midline control, and jump rope coordination. The handstand walk should be steady and composed, don’t rush and risk costly no-reps. Once on the rope, aim for unbroken sets or quick resets to keep the heart rate up without blowing up the shoulders. The progression in jump rope variations means the later rounds will test accuracy and timing, so keep your breathing calm.
COMPETE | PART 2
2-3 SETS (No Measure)
12-16 Strict Banded Dips
8-12 DB Bench Press
-Rest as needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory piece is all about controlled strength building for the pressing muscles. Keep the banded dips strict and deliberate, focusing on full range of motion and stability in the shoulders. On the DB bench press, choose a weight that allows you to move smoothly but still challenges you in the final reps. Rest just enough between movements to maintain quality, not intensity… this is about building pressing endurance and joint integrity.