Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 8:00 x 4 SETS (Time)
500m Row
400m Run
8 DB Devil’s Press (50/35)
-Rest w/ Time Remaining-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | This is a balanced conditioning interval that tests your ability to sustain power and composure across mixed modalities. The row should be strong but controlled so you can transition smoothly into the run without crashing your pace. Keep the run consistent and use it as a bridge to recover your breathing slightly before attacking the Devil’s Press. The DBs will spike your heart rate, so move deliberately and maintain solid form through each rep. Aim to hold consistent splits across all four intervals; this is about finding that sweet spot between intensity and repeatability.
COMPETE | PART 2
2 SETS (No Measure)
8/8 Curtsy Lunge
60 Banded Bicep Curls
60 Banded Tricep Push-Downs
(No Measure)
GOAL: ACCESORY | RPE 6 | This accessory finisher is a simple but high-volume pump meant to build balance and upper-body endurance. The curtsy lunges challenge hip stability and coordination, move slowly, staying tall through the torso and controlling both the descent and return. Transition directly into the banded curls and push-downs with minimal rest to keep constant muscle tension. The high rep counts are meant to burn, focus on smooth, continuous movement rather than speed. This should feel like a steady grind where you’re chasing fatigue and quality contraction, not rushing to finish.