Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Time)
20/16 Cal Row
400m Run
20/16 Cal Ski
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | This is a conditioning grinder designed to test pacing, transitions, and recovery. The row and ski should be hit at a strong but sustainable pace, enough to raise the heart rate without leaving you gassed. The 400m run bridges the two machines and will test your ability to settle into a rhythm while under fatigue; keep your stride relaxed and efficient. Use the 3:00 rest to reset fully so you can attack each set at a consistent output. The goal is repeatable round times with minimal fall-off across all five sets!
COMPETE | PART 2
3-4 SETS (No Measure)
8/8 Banded Anti Rotation Press
10 Goblet Cossack Squat
20 Top to Bottom DB Bent Over Row
:20 L-Sit
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is an accessory piece designed to build strength, control, and positional awareness rather than intensity. The anti-rotation press should be deliberate: brace the core and resist movement, letting the band pull against you. Cossack squats are all about range of motion and control, so move smoothly and stay balanced in the bottom. The DB rows give you volume for the upper back, so maintain posture and avoid rushing. Finish with the L-sit, focusing on active shoulders and tight midline. Rest as needed to keep quality high across all three sets.