Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
ON A 10:00 RUNNING CLOCK (No Measure)
Practice 2 Unbroken Pull-Overs
(No Measure)
GOAL: SKILL | RPE 6 | This session is designed as a focused skill practice, emphasizing rhythm, timing, and control in the pull-over. Spend the 10 minutes refining your setup, swing, and turnover without rushing reps, quality execution over quantity is the goal. Work on staying tight through the midline and maintaining momentum as you transition over the bar. If unbroken doubles aren’t yet consistent, practice smooth singles with minimal reset time to build confidence. This piece should feel technical, not fatiguing… aim to leave better, not burnt out.
COMPETE | PART 2
FOR TIME (Time)
2-4-6-8-10
Shuttle Run
1-2-3-4-5
D-Ball/Sandbag Clean (150/100)
(Score is Time)
GOAL: METCON | RPE 9 | This one’s a burner… simple movements, heavy fatigue, and quick transitions. The shuttle runs should be attacked with intent: smooth acceleration and consistent pacing, not all-out sprints early. When you get to the D-ball cleans, it’s all about staying composed, setting your back, get close to the bag, and drive through the hips aggressively every rep. The volume builds quickly, so plan short resets between cleans to stay efficient without burning out. This should feel like a hard, gritty effort where you’re pushing the edge of control but maintaining clean, powerful movement all the way through the final round!