Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
2 Hips to Ring
+
1 Ring Muscle Up
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | This is a controlled skill primer, designed to reinforce a strong, high pull to the rings before transitioning into a smooth ring muscle-up. Focus on clean mechanics for the hips-to-ring: drive with the hips and keep the body tight so the transition into the muscle-up feels effortless. The rest between sets should allow you to stay fresh and maintain crisp reps, making every pull deliberate and technically sharp.
COMPETE | PART 2
EMOM x 10 MINUTES (No Measure)
2-3 Ring Muscle Up
(No Measure)
GOAL: METCON | RPE 7| A focused, repeatable EMOM that emphasizes quality ring muscle-up reps under manageable fatigue. Choose a rep count you can sustain across all 10 minutes without breakdown in form. The goal is consistent execution and smooth transitions from pull to dip, not maximal effort. Maintain a steady pace and keep each set technically sound to reinforce efficiency and confidence in the movement.