Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Weighted Pull-ups (ON A 10:00 RUNNING CLOCK
Establish a 2-Rep Max Weighted Pull-Up
)
GOAL: STRENGTH | RPE 9 | This test is a true upper-body strength benchmark, demanding precision and patience as the weight increases. Start with 2-3 progressive warm-up sets to dial in your groove and find a confident working range. Maintain full range of motion, chin clearly over the bar and full lockout at the bottom with each rep. Use a controlled tempo and avoid kipping or jerking the weight to complete the lift. Rest 2-3 minutes between attempts to ensure full recovery and maximize pulling power. Your goal is to finish heavy while maintaining flawless form and control through both reps. Take no more than 3-4 attemps to find your 2RM to not burn out arms but still finish heavy!
COMPETE | PART 2
EVERY 3:00 x 3 SETS (AMRAP – Reps)
100 Double Unders
10 Box Climb Over (48/40)
Max D-Ball/Sandbag Cleans (150/100)
-Rest 1:30 b/t Sets-
(Score is Total Reps of Cleans)
GOAL: METCON | RPE 9 | Power and grit coming at you! The double unders should be fast and aiming for unbroken, setting the tone for each round without burning out the shoulders too early. The box climb overs are where breathing and efficiency matter, use your hands strategically and keep moving with purpose. Once you hit the D-ball cleans, it’s all about grit: brace hard, stay close to the bag, and move quickly between reps to maximize volume before time expires. Use the 1:30 rest to recover fully so you can attack each set with consistent intensity and crisp transitions!