Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS (Time)
1000m Ski
800m Run
100′ D-Ball/Sandbag Carry (150/100)
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | This is a long grind that demands consistent pacing and efficient transitions. On the ski and run, find a rhythm that’s strong but repeatable, think threshold effort without redlining. The sandbag/D-ball carry will be the biggest grind, stay braced, move in controlled chunks, and avoid dropping unless absolutely necessary. Use the 2:00 rest to reset so you can maintain consistent splits across all five sets. This is about sustainable toughness, not sprinting!
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
8/8 Curtsy Lunge
8/8 Split Stance DB Chop
20 Top to Bottom DB Floor Press
Into…
Accumulate 1:30 L-Sit
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory session is built to strengthen unilateral control, rotational stability, and pressing endurance. Curtsy lunges challenge balance and hip strength, move deliberately through full range without rushing. The split stance DB chops are about core control and anti-rotation; keep your torso braced and arms smooth through the path. The top-to-bottom DB bench press will light up the shoulders and chest, pick a weight that lets you move cleanly through the volume. Finish by accumulating a strong, active L-sit hold, breaking it into smaller chunks if needed but focusing on maintaining quality position throughout.