Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 40 MINUTES (No Measure)
MIN 1 – 12/10 Cal Row
MIN 2 – 4-6 D-Ball/Sandbag Clean
MIN 3 – 12/10 Cal C2 Bike
MIN 4 – 4-6 Bar Muscle Up
MIN 5 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This is a long, sustained EMOM that mixes conditioning, heavy cleans, and gymnastics skill, essentially a 40-minute grind with structured intensity waves. The key is pacing: each station should feel like controlled effort, not an all-out sprint. On machines, hold a strong but repeatable pace that keeps your output steady across all rounds. Approach the D-ball cleans with solid technique and efficient hip drive, avoid sloppy pulls under fatigue. Bar muscle-ups cap the round with a technical challenge; aim for smooth, confident sets rather than pushing to failure. The built-in rest minute is your chance to breathe, refocus, and maintain quality across all 8 rounds
COMPETE | PART 2
Metcon (No Measure)
Test Max L-Sit
Into…
3-4 SETS FOR QUALITY
6 Banded Anti Rotation Walkout
6/6 Front Foot Elevated Goblet Split Squat (Athlete Choice)
8 Banded DB Bent Over Row (Athlete Choice)
(No Measure)
GOAL: ACCESSORY | RPE 6 | This session focuses on quality control and positional strength after a long conditioning piece. The L-sit test should be approached with precision: tight quads, straight knees, and active shoulders and aim for your best effort. In the accessory work, stay deliberate: the anti-rotation walkout builds trunk stability, the front foot elevated split squat targets unilateral leg strength, and the banded bent-over row reinforces posture and mid-back engagement. Prioritize clean movement and full control over speed; this is about building balance and structural integrity.