Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
1 Hips to Ring
+
1 Ring Muscle Up
+
1 Ring Dip
+
1 Ring Muscle Up
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: SKILL | RPE 6 | This is a technical gymnastics complex focused on quality reps over speed. Focus on how we are gripping from the dip back to the muscle up to make the transitions smoother and conserve energy. Prioritize control on the dips and muscle-ups to reinforce good mechanics. The rest between sets should be generous, use it to recover grip and pulling strength so every set feels crisp and deliberate.
COMPETE | PART 2
“CF GAMES IE4” (Time)
“ALBANY GRIP TRIP”
5 ROUNDS FOR TIME
400m Run
12 Deadlifts* (350/220)
100′ Handstand Walk**
*Option for (315/205) or (275/185)
**150′ Handstand Walk on final round
(Score is Time)
GOAL: METCON | RPE 9 | This is a heavy, high-skill grinder that will test grip, midline, and stamina. The run is your best bet at recovery, settle into a controlled pace that allows you to hit the barbell without hesitation. Deadlifts are heavy enough to demand respect, so plan quick small sets to protect form and conserve grip. Handstand walks will be the real limiter under fatigue; break early to avoid costly no-reps, and on the final round’s 150’, pace smart so you can finish without repeated failures!