Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
3/3 Rope Pull-Up
Into…
3 Legless Rope Climbs
(No Measure)
GOAL: SKILL | RPE 7 | This rope complex is intended as a technical skill builder rather than a max-effort grind. The rope pull-ups should be smooth and deliberate. Think about engaging the lats, keeping the core tight, and pulling with control instead of speed. On the legless climbs, focus on clean hand-over-hand pulls and efficient positioning, treating each rep as practice for mechanics rather than racing the clock. Give yourself generous rest between sets to stay fresh so every rep looks sharp and consistent across all three sets.
COMPETE | PART 2
2 ROUNDS FOR TIME (Time)
10 Shuttle Run*
5 Rope Climb
75′ Handstand Walk**
*1 Rep = 25′ down + back
**Must perform 25′ increment
(Score is Time)
GOAL: METCON | RPE 8 | This is a high-skill, conditioning-heavy piece that layers running, climbing, and handstand walking for a challenging test. The shuttle runs should be aggressive but efficient with fast turnover with controlled breathing so you’re ready for the rope. Rope climbs can make or break this workout: move with precision, use your legs to save your arms, and avoid missed reps by staying composed. The handstand walk under fatigue is the real separator, chip away in 25′ increments, focusing on balance and smooth kick-ups rather than rushing. The workout is short enough to push hard, but success comes from smart execution and minimizing no-reps!