Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
AMRAP x 35 MINUTES (AMRAP – Rounds and Reps)
10 Shuttle Run*
15 Cal Ski
15 Cal C2 Bike
-Rest :30-
*1 Rep = 25′ down + 25′ back
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 7 | Long aerobic piece to challenge endurance and consistency across multiple machines. The shuttle runs should be smooth and steady, use them to find your breathing rhythm. On the ski and bike, maintain a sustainable pace around 75-80% effort so you can move continuously without dropping intensity. The short :30 rest each round is your chance to reset posture and control heart rate. The key is steady output and clean transitions, think of it as one long grind where smooth pacing trumps bursts of speed.
COMPETE | PART 2
3 SETS (No Measure)
8/8 Goblet Lateral Lunge
Into…
1 SET
80 Banded Bicep Curls
80 Banded Tricep Push-Downs
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory session focuses on single-leg control and high-volume arm endurance. The goblet lateral lunges are all about stability and range: keep your weight balanced through the heel, move slowly, and feel the stretch through the adductors with each rep. Once complete, the banded finisher is meant to burn… chase a full pump on both curls and push-downs by maintaining constant tension and minimal rest. This should feel quick but controlled; the goal is fast quality reps, balanced strength, and finishing the session with everything pumped and firing!