Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
ON A 10:00 RUNNING CLOCK (No Measure)
Practice Pull-Overs
(No Measure)
GOAL: SKILL | RPE 6 | This session is all about skill refinement and positional awareness on the rings. Focus on control throughout the full pull-over motion, from the hollow swing and hip drive to a smooth but deliberate turnover. Use the time to experiment with grip, swing timing, and transitions, gradually adding tempo or range as comfort builds. Treat this as technical practice, not conditioning. Quality over quantity don’t force extra reps just give yourself solid reps confident reps.
COMPETE | PART 2
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10 DB Hang Power Clean (50/35)
10 Alt. DB Step Ups (20)
200m Run
(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | This one’s a classic grinder… a steady mix of pulling, stepping, and running that rewards smooth pacing and composure. Move efficiently through the hang power cleans, using your hips and keeping the DBs close to your body to save grip and shoulders. The alternating step-ups should be unbroken but methodical, no wasted movement. The 200m run acts as active recovery, so breathe and reset before attacking the next round. Aim for consistency across all 15 minutes, your success will come from maintaining a sustainable rhythm rather than sprinting early and fading late!