Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS* (Weight)
2 Front Squat
+
1 Push Press
+
1 Thruster
*Perform all Sets at Moderate Loading (~65% of Clean)
(Score is Weight)
GOAL: STRENGTH | RPE 7 | Blending leg strength with overhead power! The front squats should feel solid and upright, brace through the core and drive smoothly out of the bottom. Move straight into a crisp push press, transferring power from the legs through to the lockout. The thruster at the end will tax breathing, bracing and shoulders, so stay composed and efficient with bar path. At ~65% of your clean, the load should be challenging but allow you to complete every set without breakdown in form.
COMPETE | PART 2
EVERY 1:30 x 5 SETS (AMRAP – Reps)
10 DB Step Up (50/35)|(20)
Max D-Ball/Sandbag Over Shoulder (150/100)
-Rest 1:30 b/t Sets-
(Score is Total Reps of D-Ball/Sandbag Over Shoulder)
GOAL: METCON | RPE 9 | This is a high-power interval designed to test grit, grip, and raw output. The DB step-ups should be smooth and unbroken, drive through the lead leg and keep posture tall to save your back for the D-ball. Once you hit the over-shoulder work, attack it with urgency, aiming for steady singles without long pauses. The short window means you’ll need to push the pace, but the built-in rest ensures recovery. Go for consistent max effort each set and fight to hold or improve your number of D-ball reps.