Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS (Weight)
1 Squat Clean
+
2 Push Press
+
2 Thruster
*Perform at Moderate Heavy Loading
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This complex is a full-body power test that builds barbell stamina and overhead control under fatigue. The squat clean sets the tone, stay tight through the pull and catch with intent before flowing directly into the push presses. Once the shoulders start to burn, the thrusters will test composure and drive; keep your breathing controlled and use your legs to move the bar efficiently. At moderate-heavy loading, focus on maintaining rhythm and clean transitions between movements. Each set should feel challenging but technically sound, quality and fluidity are key.
COMPETE | PART 2
EVERY 2:30 x 5 SETS (Time)
30 Double Unders
2 Rope Climbs
10 Alt. Pistols
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: METCON | RPE 8 | This interval piece blends skill, precision, and stamina with short, intense work windows. The double unders should be smooth and unbroken; use them to establish rhythm without spiking your heart rate. Rope climbs demand efficiency; focus on fast but clean footwork and strong pulls to minimize time on the rope. Pistols will quickly tax the legs and balance, so stay composed and consistent, move at a controlled pace to avoid missed reps. Each round should feel like a sprint with technical control; push for repeatable effort and aim to stay within a few seconds of your best split each interval.