Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Shoulder Press (4 SETS*
6 Strict Press
)
*Moderate-Heavy across all sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | A pure strength piece focused on strict pressing power and shoulder stability. Keep your midline locked in, avoid leaning back, and drive the bar straight overhead. Choose a weight that allows clean, unbroken sets across all 4 rounds without grinding to failure. The goal is to feel challenged but still crisp on every rep.
COMPETE | PART 2
FOR TIME (Time)
50/40 Cal Ski
7 Wall Walks
3 Rope Climbs
7 Wall Walks
50/40 Cal Row
(Score is Time)
GOAL: SPRINT | RPE 8 | This workout blends high-output machines with demanding gymnastics and rope climbs, creating a full-body grind. Ski and row at a pace that’s just under redline, saving enough to keep wall walks steady and technically sound. Rope climbs should be fast and steady to keep you in the game. Push the pace on the final row, emptying the tank in the last 10-15 Cal stretch!