Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Time)
500m Row
30 Box Step Ups (20)
500m Ski
30 Walking Lunges
-Rest 2:00 bt/ Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 7 | This is a long, steady conditioning grind that rewards consistent pacing and movement efficiency. Both the row and ski should be done at a moderate but repeatable effort so you can transition smoothly into the step-ups and lunges without spiking your heart rate. Keep your steps controlled and upright, maintaining a tight core to protect your low back as fatigue builds. Each round should feel tough but sustainable; the 2:00 rest is there to help you reset and hold even splits across all sets. Aim for smooth, deliberate movement rather than chasing a single fast round!
COMPETE | PART 2
2-3 SETS (No Measure)
8/8 Goblet Cossack Squats (Athlete Choice)
40 Banded Bicep Curls
40 Banded Tricep Push-Downs
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory finisher is all about building balance, joint health, and arm endurance. The goblet cossack squats should be slow and controlled, sink into depth, keep your chest tall, and feel the stretch through the adductors and hips. Move directly into the banded curls and push-downs, maintaining tension throughout every rep to maximize pump and control. The volume will add up fast, so use moderate resistance that lets you move smoothly without losing form. This is a quality-focused cooldown that builds structural integrity and finishes the session with a solid upper-body burn.