Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
“CF GAMES IE1” (Time)
“RUN/ROW/RUN”
FOR TIME
4 Mile Run
3000m Row
2 Mile Run
(Score is Time)
GOAL: LONG CONDITIONING | RPE 9 | This is really going to test and challenge pacing, grit, and mental toughness. The first 4-mile run should be smooth and steady, fast enough to bank time but conservative enough to leave energy for what’s ahead. The row is where athletes often fall apart, try to find a sustainable rhythm, lock into breathing, and treat it as controlled work rather than a sprint. The final 2-mile run is where you empty the tank: push through fatigue, keep turnover high, and lean on mental toughness to close strong. This workout rewards patience early and relentless effort late!
COMPETE | PART 2
3-4 SETS (No Measure)
15/12 Cal Ski
12 DB Bent Over Row
9 Ring Dips
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY RPE 6 | This piece balances conditioning with pulling and pressing strength under fatigue. Ski at a strong, steady pace just enough to raise the heart rate but not so fast that it ruins your upper-body work. DB rows should be controlled, focusing on a full range of motion and strong contraction without rushing through reps. Ring dips will feel toughest late in each set; we do want unbroken so use a band if necessary. Use rest to recover fully so each round is performed with consistent quality and effort.