Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
6 SETS (Time)
500m Ski
400m Run
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 8 | Aerobic piece here built for sustained effort and pacing discipline. Both the ski and the run should sit around 80-85% effort, fast enough to be uncomfortable, but controlled enough to hold consistent splits across all six sets. The 2:00 rest is short, so recovery will feel tougher and tougher as this progresses; focus on controlled breathing and posture between intervals to reset. Use the first one or two sets to find your rhythm, then aim to maintain even pacing through the remainder. Smooth transitions and consistent effort are the key to success, this one rewards athletes who can stay steady and efficient under fatigue!
COMPETE | PART 2
Metcon (No Measure)
3 SETS
5/5 Goblet Lateral Lunge to Curtsy Lunge
Into…
1 SET
100 Banded Bicep Curls
100 Banded Tricep Push-Downs
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory combo targets hip stability, single-leg control, and upper-arm endurance. The goblet lateral-to-curtsy lunge sequence demands balance and control. Move slowly through each transition, maintaining tension and posture to build strength through the full range of motion. Focus on feeling both parts of this movement, not rushing the reps. Then, the high-volume banded finisher delivers a brutal arm pump. Stay disciplined on tempo, keeping constant tension for every curl and push-down. The goal is to finish with precision and consistent movement quality while chasing a deep burn. You can move with urgency but don’t get sloppy!