Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Deadlift (5-5-4-4-3-3)
GOAL: STRENGTH | RPE 8 | This deadlift progression is about building strength with control, not about maxing out. Work up gradually through each rep scheme, keeping tension through the entire range and avoiding any rounding through the low back. Each set should feel heavy but clean, you should be able to complete every rep confidently without grinding or losing positioning. Rest 2-3 minutes between sets and focus on bracing hard before every pull. The final sets of 3 should feel like strong, technically sharp lifts just under a true max effort.
COMPETE | PART 2
FOR TIME (Time)
9-6-3
Shuttle Run
12-12-12
KB Swing (53/35)
6-12-18
Toes to Bar
(Score is Time)
GOAL: METCON | RPE 8 | This workout is short, punchy, and will spike the heart rate quickly. The shuttle runs should be fast but controlled, use them to stay composed and reset your breathing before the swings. The KB swings should be unbroken every round; keep the hips doing the work so you don’t burn out your grip before the toes-to-bar. TTB volume increases as the run volume decreases, so break the middle and last round early if needed to avoid hitting failure. Keep transitions sharp and stay calm when your heart rate rises: smooth, efficient reps will beat going out too hot.