Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
25 Strict Handstand Push-Up
25 Cal Bike
15 Strict Handstand Push-Ups
15 Cal Bike
(Score is Time)
GOAL: METCON | RPE 8 | This piece is a shoulder stamina test with a mid-workout heart rate spike. Break the strict handstand push-ups early and intentionally! Go in with a rep plan (maybe 5s or 3s) so you never hit failure. The bike in both halves should be pushed at a strong but sustainable pace; use your breathing here to reset before returning to the wall. The second round of HSPU will feel drastically different, so keep tension through the midline and avoid grinding reps that risk no-reps. Smooth pacing and disciplined breaks win this workout, not going unbroken early and hitting a wall later!
COMPETE | PART 2
ON A 10:00 RUNNING CLOCK (No Measure)
Practice Handstand Walk*
*Option for longest distance unbroken or obstacle course
(No Measure)
GOAL: SKILL | RPE 5 | This is a pure skill session meant to refine control, balance, and confidence while handstand walking. Keep the intensity low and allow yourself plenty of time between attempts so every rep is intentional. Whether you’re working on longer unbroken distances or navigating obstacles, focus on staying stacked through shoulders, ribs, and hips with a steady, relaxed kick rhythm. If you start to lose shape, come down early rather than fighting through sloppy positioning. The goal is quality handstand time and fun, not exhaustion, so stay patient and focus on clean, repeatable progress!