Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (No Measure)
5-7 Strict Handstand Push-Ups
8-10 DB Z-Press (Athlete Choice)
12 Cal Ski
-Rest 2:30 b/t Sets-
(No Measure)
GOAL: STRENGTH | RPE 7 | This pressing and engine piece focuses on upper-body endurance under controlled fatigue. The strict handstand push-ups should be performed in clean, manageable sets to avoid grinding to failure so you can maintain consistent output across rounds. Move directly into the DB Z-press with focus on posture and midline engagement: keep reps strict and deliberate to maximize shoulder stability. The ski should be at a moderate, steady pace that challenges your breathing without spiking heart rate. Use the 2:30 rest to recover fully so each round feels crisp and powerful from start to finish!
COMPETE | PART 2
“QUARTERFINALS 23.2” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Single Arm DB Snatch (70/50)
8 Single Arm Overhead Walking Lunge
8 Single Arm DB Snatch
8 Single Arm Overhead Walking Lunge
40 Crossover Singles
(Score is Rounds + Reps)
GOAL: METCON | RPE 9 | This Quarterfinals workout is a full-body grind that tests control, composure, and stamina under load: Think SPREFFORT pace. The alternating DB snatches should be smooth and efficient, using your hips to drive and keep the dumbbell close to minimize fatigue. The overhead walking lunges demand focus and stability, bracing the core and locking the elbow for clean reps. Transitions matter here; move with purpose but don’t rush to the point of breaking form. The crossover singles will elevate heart rate and test coordination, so stay relaxed and rhythmic. Aim to sustain intensity while maintaining quality, this workout rewards athletes who can keep moving without losing efficiency!