Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
3-5 Strict Handstand Push-Ups
10-12 DB Seated Strict Press (Athlete Choice)
12 Cal Bike
-Rest 2:30 b/t Sets-
(No Measure)
GOAL: STRENGTH | RPE 8 | This pressing-focused triplet blends strict strength, muscular endurance, and aerobic control. The strict handstand push-ups should be performed in smooth, controlled sets, avoid grinding reps to failure early on. Move immediately into the seated DB presses, maintaining posture and tempo to build shoulder stamina while keeping tension through your midline. The calorie bike caps each set with a flush, push at a steady, moderate pace that challenges you without spiking your heart rate. Use the 2:30 rest to fully recover so that each round feels crisp and consistent in output and form.
COMPETE | PART 2
2 SETS (Calories)
1:00 Max Cal Bike
-Rest 3:00 b/t Sets-
(Score is Total Calories)
GOAL: SPRINT | RPE 10 | This is a pure power test: short duration, all-out output. Attack each 1:00 bike sprint like it’s your only one, holding max sustainable wattage from the first few seconds through the finish. Avoid easing in… get up to full RPMs immediately and fight to maintain intensity even as your legs start to burn. Use the 3:00 rest as full recovery so you can repeat near-max effort on the second set. The goal is simple: generate as many calories as possible by pushing your absolute limit of power and pain tolerance.