Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
1 High Hang Squat Snatch
+
2 Hang Squat Snatch
*Perform at Moderate-Heavy Loading (~72-76%)
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This snatch complex builds speed, precision, and confidence under moderate-heavy loading. The high hang rep sharpens vertical drive and fast turnover, while the following hang reps test your ability to maintain position and composure under fatigue. Focus on consistency, smooth bar path, aggressive pull under, and solid receiving position every time. The goal is technical sharpness under load, not maximal weight, so move with intention and control across all sets!
COMPETE | PART 2
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
GOAL: METCON | RPE 9 | This Open workout is a mental and shoulder endurance test disguised as a jump rope piece. Wall walks will quickly accumulate fatigue in the shoulders and midline, move methodically, maintaining tension through each rep, no sloppy transitions that waste energy. Double unders are where you can make up time; stay relaxed through the shoulders, keeping a consistent rhythm even as the volume climbs. Early pacing is critical, don’t blow up in the 9–15 rounds. The final 21/210 combo will come down to grit and composure… steady effort leaving something in the tank for the final push wins this one!