Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 8:00 x 4 SETS (Time)
800m Run
40 Sit-Ups
20 DB Farmer Alt. Lunges (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | This is the Thursday NCFIT workout. This interval workout is built to test sustained output and repeatability over longer efforts. The 800m run should be paced just under threshold, fast enough to stay honest but not so hard that it spikes your heart rate before the sit-ups. Move through the sit-ups steadily, treating them as controlled breathing work before hitting the lunges. The DB farmer lunges will tax grip and midline, stay braced, keep steps deliberate, and maintain posture. Use the rest to recover fully so you can hit each 8:00 window with consistent times across all four sets.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
8/8 Tall Kneeling Banded Anti Rotation Press
8/8 DBL DB Single Leg RDL
20 Top to Bottom DB Overhead Press
:30 L-Sit
-Rest as Needed b/t Sets-
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory piece is focused on midline control, single-leg stability, and overhead strength endurance. The banded anti-rotation press should be slow and deliberate, brace your core and resist the pull to build anti-rotational strength. The DB single-leg RDLs are all about balance and control, keep a flat back and move through full range of motion without rushing. Top-to-bottom presses will pump the shoulders quickly, so pick a weight you can sustain with clean mechanics for all 20 reps. Finish with the L-sit, keeping legs locked and shoulders active. Aim for consistent holds rather than max effort crashes. Rest as needed between sets to preserve quality across the board.