Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 SETS* (Weight)
2 Thrusters
+
1 Push Press
+
1 Thruster
*Perform all Sets at Moderate-Heavy Loading (~70-75% of Clean)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This barbell complex blends strength and grit. Expect a heavy breathing stimulus even with moderate-heavy loads. The goal is to move smoothly through the transitions, keeping the barbell racked the entire time. The push press will challenge your shoulders under fatigue, so brace hard and drive through the legs to maintain rhythm into the final thruster. Each set should feel taxing but repeatable, emphasizing fluid bar control and leg drive. Rest enough between sets to hit each complex with solid form and intensity.
COMPETE | PART 2
EVERY 2:00 x 6 SETS (AMRAP – Reps)
15/12 Cal Bike
Max Gymnastics Reps*
-Rest 1:00 b/t Sets
*Odd Rounds – Rope Climbs
Even Rounds – 25′ Increment Handstand Walk (1 rep = 5′)
(Score is Total Reps)
GOAL: SPRINT | RPE 9 | This session blends high-output conditioning with skill endurance, expect the bike to tax your legs and lungs while the gymnastics demands precision under fatigue. Attack each bike interval hard enough to spike your heart rate but leave enough gas to execute clean gymnastics reps. On odd rounds, focus on smooth, efficient rope climbs, no wasted pulls. On even rounds, handstand walk with confidence, aiming for controlled 25′ increments rather than risky long sets. The 1:00 rest should help reset intensity, but this is a grindy, skill-focused sprint every 2 minutes, move fast, then stay composed.