Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
8 DB Strict Press (Athlete Choice)
-Rest :30-
12 Cal Ski
-Rest :30-
30% Strict Handstand Push-Up*
-Rest 3:00 b/t Sets-
*Percent is of max unbroken reps
(No Measure)
GOAL: STRENGTH | RPE 7 | This is a strict pressing strength and stamina builder that layers overhead demand with ski conditioning. The DB press should be done at a weight that challenges you but still allows tight, controlled reps with no leaning or bouncing. The ski is short but meant to spike the heart rate… push at a strong, repeatable pace without redlining. The strict HSPU at 30% volume are there to build pressing capacity under fatigue, so stay composed and aim for consistent sets. Use the 3:00 rest to recover fully so each round feels sharp and repeatable.
COMPETE | PART 2
4 SETS (Time)
60 Double Unders
50′ Handstand Walk*
-Rest 1:00 b/t Sets-
*Must perform 25′ increments
(Score is Slowest Set)
GOAL: METCON | RPE 7 | This is a short, skill-focused interval designed to challenge coordination and overhead stamina. The double unders should be smooth and unbroken if possible, but if you trip, reset quickly and stay calm to keep the rhythm. The handstand walks under mild fatigue will test balance. Focus on clean 25′ increments with composure rather than rushing. The 1:00 rest between sets isn’t much, so keep effort high but sustainable to stay consistent across all four rounds.