Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 30 MINUTES (No Measure)
MIN 1 – 12/10 Cal Ski
MIN 2 – 100′ D-Ball Carry (150/100)
MIN 3 – 12/10 Cal Ski
MIN 4 – Max Shuttle Runs
MIN 5 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This is a long, grindy EMOM that balances conditioning, carries, and running volume. Keep the ski calories steady but repeatable, no need to sprint, just find a sustainable rhythm. For the D-ball carry, stay braced and deliberate, breaking only if absolutely necessary to avoid losing time. The shuttle runs are your chance to push… attack them with intent each round, then use the rest minute to regroup. Success here comes from managing effort so you can sustain output across all 30 minutes without falling off.
COMPETE | PART 2
4 SETS* (No Measure)
6-10 Strict Ring Dip
8-12 DB Bench Press
12-15 Elevated Push-Up
*Rest as Needed b/t Sets
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory pressing triplet is all about controlled strength and accumulating volume without rushing. Strict ring dips should be smooth and stable, choose a rep range that lets you maintain depth and lockout every set. Move directly into DB bench press with intent, aiming for unbroken sets while keeping shoulder position solid. Finish with elevated push-ups to flush the chest and triceps, focusing on full range of motion. Rest as needed to keep movement quality high across all 4 sets.