Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
30 Ring Muscle Ups
(Score is Time)
GOAL: METCON | RPE 10 | This is a pure high skill benchmark that tests both efficiency and endurance on the rings. Open with a big set but not too failure. If you feel more comfortable, break big sets into smaller, sustainable chunks early to avoid hitting failure. Keep transitions tight, and aim to stay out of singles unless absolutely necessary. Each rep should be clean and precise, rushed movement wastes energy and risks no reps. Success here comes down to composure under fatigue and staying mentally locked in from the first rep to the last… Good luck and get after it!
COMPETE | PART 2
Push Press (3 SETS*
3 Push Press)
*Moderate-Heavy across all sets
-Rest 2:00 b/t Sets-
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This strength piece builds overhead power while reinforcing bar path efficiency. Choose a weight that feels challenging but repeatable across all three sets. It should be something heavy enough to demand focus without turning into a grind. Stay upright, keep your core braced, and drive hard through the legs to transfer power cleanly into the press. The 2:00 rest is there to let you recover fully so you can hit each set with crisp, explosive reps.