Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 3:00 x 5 Sets (Time)
10/8 Cal Ski
5-7 Unbroken Strict Handstand Push-Ups
10 Ring Rows
-Rest w/ Remaining Time-
(Score is Slowest Set)
GOAL: STRENGTH | RPE 7 | This interval piece blends strict pressing stamina with pulling balance and machine conditioning. The ski should be attacked at a strong, consistent pace, enough to elevate your heart rate but not so fast that it ruins your HSPU. Aim to complete the strict handstand push-ups unbroken each round, even if that means scaling the reps slightly to stay within capacity. Ring rows should be smooth and controlled, emphasizing full range of motion and a tight midline. Use the rest time to shake out the arms and shoulders so you can maintain consistent quality across all five sets.
COMPETE | PART 2
2 SETS (Time)
15-10-5
Cal Row
Wall Balls (20/14)
Toes to Bar
-Easy 4:00 C2 Bike b/t Sets-
(Score is Total Time including Rest)
GOAL: METCON | RPE 8 | This one’s meant to sting in the best way: fast, repeatable intensity with a built-in recovery window. Each 15-10-5 set should feel like a sprint: keep transitions tight and push through the row and wall balls at a pace you can hold for both rounds. Toes-to-bar are where efficiency counts, aim for smooth, controlled kip swings and minimize long breaks. Use the 4:00 easy bike between sets as true recovery, letting your breathing settle before attacking round two with equal or better intensity! Consistency across both sets is the key goal.