Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY 2:00 x 4 SETS (No Measure)
2 L-Sit Rope Pull-Ups
-Rest w/ Time Remaining-
(No Measure)
GOAL: SKILL | RPE 6 | This skill-based pulling piece emphasizes body control and midline strength under tension. The L-sit rope pull-up demands patience and positioning: keep the legs locked, core tight, and pull smoothly using both arms evenly. Focus on strict form rather than speed; every rep should feel strong and deliberate. The built-in rest allows for recovery, so prioritize quality over volume. Treat each set as an opportunity to refine pulling mechanics while maintaining a strong L-position throughout.
COMPETE | PART 2
4 SETS (Time)
300m Row
20 Box Jump Overs (24/20)
2 Legless Rope Climb
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: METCON | RPE 9 | This workout hits every system: power, skill, and stamina. The row should be attacked at a strong but steady pace to leave enough in the tank for efficient box jump overs. Keep the jumps fast and rhythmic, focusing on clean landings and quick turnarounds rather than big pauses. The legless rope climbs will test grip and pulling strength under fatigue, so use your hips to your advantage and maintain control through each pull. Use the 2:00 rest wisely… slow your breathing and prepare to bring the same intensity to the next round!