Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4-5 SETS* (Weight)
2 Thrusters
+
1 Pause Thruster
*Pause at bottom of squat
(Score is Weight)
GOAL: STRENGTH | RPE 9 | This barbell complex blends power, control, and positional strength. The two thrusters should feel fluid and aggressive — focus on a strong leg drive and smooth transition overhead. The pause thruster adds intent and demand for stability at the bottom; stay tight, control the pause, and drive explosively from the hole without losing tension. At moderate-heavy loading, this combo will quickly tax your legs and lungs, so approach each set with purpose. The goal is to move heavy weight with precision and power while reinforcing perfect bottom position mechanics.
COMPETE | PART 2
EVERY 4:00 x 5 SETS (Time)
16/13 Cal Bike
12 Ring Dip
24 Wall Balls
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | We have a grindy blend of power, gymnastics endurance, and wall ball stamina into a brutally consistent effort. Each 4-minute window should feel like a sprint that tests your ability to sustain intensity with limited recovery. Push the bike hard and transition smoothly into unbroken ring dips. Wall balls close each round with a leg and shoulder burn, so stay tall through your posture and breathe through reps. Use the rest to bring your heart rate down and prepare to hit each round with repeatable effort. Consistency across all five sets is the goal… each should be within seconds of your fastest!