Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
EMOM x 4 MINUTES
1 Hips to Ring
+
1 Ring Muscle Up
Into…
3 SETS
3-5 Ring Muscle Up
(No Measure)
GOAL: SKILL | RPE 6 | This session is about skill refinement under mild fatigue, not max-effort output. The EMOM primer allows you to groove mechanics with controlled reps, focusing on a strong hip drive into clean transitions. In the following sets, push for consistent muscle-ups, but keep them technically sharp… quality is more important than volume. Use the rest between sets to recover grip and shoulders so each attempt feels crisp and repeatable.
COMPETE | PART 2
FOR TIME (Time)
100/80 Cal Bike
*Every 2:00 perform 8-12 Chest to Bar Pull-Ups
(Score is Time)
GOAL: METCON | RPE 9 | This is a brutal conditioning piece that demands both grit and smart pacing. The bike is your main volume… settle into a hard, sustainable rhythm that you can pick back up quickly after each pull-up break. Chest-to-bar sets should be sharp and repeatable. Choose a rep number that you can hit consistently across all intervals without failing. Efficiency on the pull-ups will preserve grip and lungs for the bike… your score depends on how quickly you can get back on and keep those pedals turning!