Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
3 Pause Front Squat
+
2 Front Squat
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This squat complex is about strength and positional awareness under load. The pause reps should be controlled and held for 2-3 seconds in the bottom to reinforce stability and maintain tension before driving up. Follow immediately with smooth, powerful back squats to build strength out of the hole. Choose a weight that makes the final set challenging but keeps positions rock solid… fatigue should come from effort, not breakdown in form.
COMPETE | PART 2
3 ROUNDS FOR TIME (Time)
20/16 Cal Row
10 Burpee Box Jump Overs (24/20)
(Score is Time)
GOAL: SPRINT | RPE 10 | This is an all-out, redline sprint from the first pull! Hit the row hard and fast and don’t think about “saving” anything because there’s no recovery here. Attack the burpee box jump overs, be relentless keeping your transitions tight and movement continuous. The goal is to empty the tank and hang on, knowing the discomfort will peak but the finish line is close… go for broke!