Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 10 MINUTES (No Measure)
MIN 1 – 5-8 Strict Handstand Push-Up
MIN 2 – 10 DB Strict Press (Athlete Choice – Light-Mod)
(No Measure)
GOAL: STRENGTH | RPE 8 | This EMOM focuses on strict overhead pressing endurance and shoulder stamina under controlled fatigue. The handstand push-ups should be performed unbroken or 2 no more than 2 sets. The DB strict press adds complementary fatigue, forcing you to maintain posture and bracing even as your shoulders light up. Move with control through both movements, keeping the midline tight and breathing steady. The goal is to accumulate high-quality pressing volume, not to burn out early… smooth and consistent wins here!
COMPETE | PART 2
5 ROUNDS (Time)
2 Rope Climbs
20 Alt Pistols
50′ Handstand Walk*
*Must complete 25′ increments
(Score is Time)
GOAL: METCON | RPE 8 | This is a high-skill, high control workout that blends gymnastics precision with lower-body balance and midline endurance. The rope climbs should be efficient, use quick, strong pulls and clean footwork to minimize time spent hanging. Pistols will challenge balance and stamina; find a smooth pace early to preserve movement quality and prevent failure. The handstand walk rounds out the trio. Focus on smooth, consistent pacing rather than big, risky stretches. Each round should take focused effort. Stay composed and deliberate, this one rewards athletes who can stay efficient under fatigue… no wasted movement!