Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS* (Weight)
1 Clean
+
2 Front Squat
+
1 Push Press
+
1 Thruster
*Perform all Sets at Moderate Loading (~60% of Clean)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This complex blends barbell strength, positioning, and stamina into one flowing sequence. The clean should feel smooth and set you up for strong, upright front squats. Stay tight in the core and drive out of the bottom with control. Transition directly into the push press, transferring power through the legs for a crisp overhead lockout. The thruster finishes the set and will feel demanding under fatigue, so keep your breathing steady and bar path vertical. At ~60% of your clean, the weight should be challenging but allow you to focus on fluid, efficient movement across all sets!
COMPETE | PART 2
FOR TIME (Time)
5 Wall Walk
10 Power Clean (185/135)
5 Wall Walk
10 Bar Muscle Up
50 Cal Bike
(Score is Time)
GOAL: SPRINT | RPE 9 | This is going to be really spicy blending strength, skill, and conditioning into a gritty grind. The wall walks will tax the shoulders right away, move steady and avoid rushing into sloppy reps. Power cleans at these weights should be heavy but manageable; plan on fast singles or small sets to conserve grip for what’s ahead. For the BMU, break into big quick sets and keep transitions tight to avoid losing time. The workout closes with a big 50-cal bike… settle into a hard uncomfortable pace and then empty the tank in the final 15-20 calories!