Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 30 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 16 Wall Balls
MIN 3 – 4 D-Ball to Shoulder (150/100)
MIN 4 – 3-5 Ring Muscle Up
MIN 5 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This is a long, sustained effort where pacing and quality of movement matter more than any single “sprint” moment. Treat the first few rounds as a feel-out, finding a pace on the ski that lets you step right to the wall balls without hesitation. Keep wall balls unbroken or in two quick sets, and move with efficiency on the D-Balls, resetting for each lift instead of rushing. Ring muscle-ups should be broken into sustainable sets from the start to avoid missing reps late. Use the rest minute to shake out the arms, control breathing, and prep mentally for the next round.
COMPETE | PART 2
2-3 SETS (No Measure)
16-20 Strict Banded Dips
12-15 DB Bench Press
-Rest as needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is a controlled strength accessory piece focused on building pressing endurance and stability. Move deliberately on the banded dips, keeping full range of motion and avoiding any bounce. Select a DB bench press weight that challenges you in the last 2-3 reps but still allows clean form. Rest just enough between movements to maintain quality across all sets, aiming for consistency in reps and control rather than rushing.