Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
500/400m Ski
50′ HSW
5 D-Ball Clean (150/100)
-Rest :30-
*Must perform 25′ increments
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This is a steady grind with short rest intervals that keep you honest on pacing. Ski at a sustainable, repeatable output so you can transition quickly into the handstand walk without burning out. The D-Ball cleans will spike your heart rate, focus on tight form and bracing to stay efficient. The :30 rest is just enough to collect yourself, so aim for consistent rounds rather than all-out sprints.
COMPETE | PART 2
2-3 SETS (No Measure)
12-16 Strict Banded Pull-Ups
8-12 DB Hammer Curls
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory piece is all about strict pulling strength and arm endurance. The banded pull-ups should be smooth and controlled, using assistance only as needed to maintain full range of motion. Hammer curls are there to build biceps and forearm capacity, so keep the tempo tight and avoid swinging. Focus on quality over speed, this is about building raw strength, not chasing the clock.