Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Shoulder Press (6 SETS*
4 Strict Press
)
*Moderate-Heavy across all sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a pure strength piece focused on strict pressing power and shoulder stability. Choose a load that feels challenging but allows you to maintain perfect mechanics, no leaning back or using the legs. Each rep should be controlled from start to finish, with a solid lockout overhead. The 2:00 rest should be plenty to sustain quality output across all six sets without significant drop-off.
COMPETE | PART 2
EVERY 4:00 x 4 SETS (Time)
12 DB Power Clean (50/35)
10 DB Push Press
8 DB Box Step Ups (20)
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This is a grip-taxing workout disguised as a short interval, so the key is breaking up reps before you have to. The DB power cleans will start the forearms burning, so if unbroken sets will compromise your push press, split them early. The push press should feel snappy; avoid holding the DBs in the front rack for too long. Step ups will challenge balance and grip even more, so stay deliberate and put the DBs down briefly between movements if needed. The goal is repeatable rounds, not unbroken sets that leave you crawling into the next interval!