Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Push Press (5 SETS*
5 Push Press)
*Moderate-Heavy across all sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This strength piece is focused on overhead power and bar path efficiency. Each set should feel heavy enough to challenge you, but not so much that you grind through the last rep. Drive through the legs with intent, then transfer power cleanly through the core into a strong lockout overhead. The 2:00 rest allows you to recover enough to stay sharp across all 4 sets… aim for consistency, not just one big effort.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
2 Rope Climb
8 Deadlift (225/155)
16 Lateral Burpees Over Bar
(Score is Time)
GOAL: SPRINT | RPE 9 | This is a classic push-pull sprint that punishes you if you come out too hot. The rope climbs will spike grip and heart rate. Move efficiently, using strong footwork to save your arms. Deadlifts should be done in unbroken or quick sets with solid bracing, but don’t push to failure early. The burpees are the biggest time sink… find a fast, repeatable rhythm and commit to moving without hesitation. The goal is to hold on through all 4 rounds at a near-threshold pace, knowing the workout is short enough to go for broke.