Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
3 Strict Deficit Handstand Push-Ups*
*Perform at highest Deficit possible that is repeatable
(No Measure)
GOAL: STRENGTH | RPE 7 | This is a strict upper-body strength piece focused on pressing power and midline stability. Choose a deficit height that challenges you but allows all reps to remain strict and under control. The goal is to maintain quality movement across all three sets, avoiding failure while still pushing into challenging territory.
COMPETE | PART 2
FOR TIME* (Time)
2 Mile Run
200 Up-Downs
*Partition reps and movements as needed.
**Option to wear a 20/14lb vest.
(Score is Time)
GOAL: LONG CONDITIONING | RPE 8 | This is the NCFIT class Workout. A grind-style endurance test that will challenge both engine and grit. Partitioning is key so break the run and up-downs into sustainable chunks that keep you moving without long pauses. If you’re wearing a vest, pace more conservatively early to avoid blowing up mid-workout. Aim for steady, repeatable splits so you can finish as strong as you started!