Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
“STAND TALL” (Time)
FOR TIME
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (70/47.5)
GOAL: METCON | RPE 8 | This is a long, mentally demanding grind meant to also honor and reflect. Pace accordingly! The opening row should be steady but purposeful, conserving energy for the 9 rounds in the middle. In the rounds, keep the deadlifts unbroken or in quick sets, use the box jumps to breathe, and stay efficient on the pull-ups. The final 2001m run is where you’ll need to dig deep…focus on keeping posture strong and not get sloppy. Keep breathing o carry it to the finish!
COMPETE | PART 2
4 SETS FOR QUALITY (Weight)
6/6 Back Rack Split Squat*
*Build from Light to Moderate across sets
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 6 | This is a controlled accessory piece focused on unilateral leg strength and stability. Move with deliberate tempo, ensuring each rep hits full depth and maintains balance throughout. Keep the core braced and the barbell stable on the back rack to avoid shifting. The goal is quality over load, pick a weight that challenges without breaking form, especially in the last few reps of each set.