Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Shoulder Press (5 SETS*
5 Strict Press
)
*Moderate-Heavy across all sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a straightforward upper-body strength piece focused on strict pressing power and shoulder stability. Choose a weight that is challenging but allows you to complete all five reps with no leg drive and no breakdown in form. Keep your core braced and control the bar path to lockout: think only vertical, not any horizontal pushing. The consistent rest ensures you can maintain quality and output across all five sets.
COMPETE | PART 2
“CF GAMES IE2” (Time)
“ALL CROSSED UP”
FOR TIME
20 Wall Walks
10 DB Shoulder to Overhead* (100/70)
20 Double Under Crossovers
30 Toes to Bar
20 Double Under Crossover
10 DB Shoulder to Overhead
20 Double Under Crossover
30 Toes to Bar
20 Double Under Crossover
10 DB Shoulder to Overhead
*Single arm, Option for (70/50)
(Score is Time)
GOAL: METCON | RPE 9 | This is a high-skill, high-output test that blends gymnastics, heavy DB work, and advanced jump rope coordination. The heavy single-arm shoulder-to-overhead will tax your midline and shoulders, making the wall walks and toes-to-bar even more challenging. Manage transitions with intent, avoid rushing into sloppy reps but keep downtime minimal. For the crossover doubles, stay relaxed in the shoulders and wrists. This is a grind with skill elements that reward composure under fatigue.