Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 2:00 x 5 SETS (Weight)
2 Weighted Pull-Ups
(Score is Weight)
GOAL: STRENGTH | RPE 7 | This is a strict pulling strength piece focused on building raw upper-body capacity. Weighted pull-ups should be heavy enough to challenge, but not so much that you lose range of motion: full lockout at the bottom and chin clearly over the bar at the top. Treat each attempt as a clean, powerful single rather than rushing to finish the set. The 2:00 rest gives plenty of recovery, so aim for consistent, high quality reps across all five sets.
COMPETE | PART 2
EMOM x 10 MINUTES (No Measure)
12/9 Cal Bike (AFAP)
(No Measure)
GOAL: SPRINT | RPE 10 | This is a pure sprint interval that will test your ability to recover quickly between all out efforts. Each bike interval should be attacked at near-max effort, aiming to finish a fast as possible so you can earn rest before the next minute. The challenge is sustaining that effort across all 10 rounds, don’t pace it like a steady-state EMOM, this is about high-intensity repeatability. Expect the legs and lungs to burn, but fight to keep your calorie splits consistent from start to finish!