Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
6 DB Strict Press (Athlete Choice)
-Rest :30-
15 Cal Ski
-Rest :30-
45% Strict Handstand Push-Up
-Rest 3:00 b/t Sets-
(No Measure)
GOAL: STRENGTH | RPE 7 | Slight shift in what we saw the previous week but still building on stacking pressing staming under fatigue. Keep the DB unbroken and strict choosing weight that will allow for unbroken. On the ski, push for a strong, consistent pace that raises the heart rate but doesn’t leave you gasping for the HSPU. The strict handstand push-ups at 45% are meant to test capacity while fatigued, so break early if needed to avoid hitting failure.
COMPETE | PART 2
AMRAP x 5 MINUTES (AMRAP – Rounds and Reps)
3 Deadlifts (275/185)
7 Push Press (115/75)
(Score is Rounds + Reps)
GOAL: SPRINT | RPE 9 | This short AMRAP is meant to feel like a sprint from the first pull. The deadlifts are heavy but low-rep, move them as quick singles or crisp touch-and-go sets to conserve your back and grip. The push press is light enough to attack so try to get the bar in your hands with urgency. With only 5 minutes of work, transitions are everything… get back on the bar faster than you want to and stay aggressive through the final minute!