Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Rack Lunge (ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy 6-Rep Alt. Front Rack Lunge
)
GOAL: STRENGTH | RPE 7 | We’re focusing on building unilateral leg strength and midline stability under a front rack load. Use the first couple of sets to climb steadily, finding a challenging weight that allows you to maintain balance and depth without wobbling. Drive through the lead leg on each rep while keeping the torso tall and elbows high to protect your rack position. The goal is a moderate-heavy 6-rep set that feels tough but technically solid. We should not see loss of posture nor going to failure.
COMPETE | PART 2
4 ROUNDS FOR TIME (Time)
400m Run
8-12 Strict Handstand Push-Ups
Immediately Into…
100′ Handstand Walk
(Score is Time)
GOAL: METCON | RPE 9 | This is a high skill, high output workout that will test both strict pressing strength and handstand endurance under fatigue. Row at a strong but sustainable pace, fast enough to keep the intensity up, but not so fast that it compromises your shoulder stamina. Big but repeatable sets on the Strict HSPU to avoid hitting failure, since they’ll add up quickly across rounds. The handstand walk at the end is a mental and physical closer… stay composed, focus on balance and line control, and commit to moving forward in deliberate chunks until the work is done!