Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 2:00 x 4 SETS (No Measure)
1 Hip to Ring
+
2 Ring Muscle Up
+
3 Dips
(No Measure)
GOAL: SKILL | RPE 6 | This is a focused skill progression to refine transition efficiency and ring stability under controlled fatigue. Use the hip-to-ring to set a strong foundation for each muscle-up, maintaining tension and timing. Keep dips deliberate and locked in. The goal is crisp, repeatable movement quality, not max effort.
COMPETE | PART 2
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
10 Deadlift (155/105)
8 Chest to Bar
-Rest 3:00 b/t Amraps-
AMRAP x 3 MINUTES
6 Hang Power Clean (135/95)
3 Ring Muscle Up
(Score is Total Reps)
GOAL: METCON | RPE 9 | Two fast, high-output AMRAPs with full recovery between efforts. The expectation is to push near sprint pace in both. The first AMRAP is a grip and breathing challenge; cycle the deadlifts efficiently and aim for unbroken chest-to-bar sets to maximize rounds. The second AMRAP is heavier and more technical; keep hang power cleans crisp and drive to hit unbroken or quick sets on the ring muscle-ups. Recovery time should be used to reset physically and mentally so you can match or beat your first effort in round two!