Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
3 SETS
4 Weighted Pull-Up (70% of Max)
Into…
2 SETS
4 Explosive Pull-Ups
(No Measure)
GOAL: STRENGTH | RPE 7 | This is a strength-to-speed pulling progression. The weighted pull-ups should feel solid and technically clean, no grinding or chin-just-barely-making-it reps. Stay tight through the ribs and focus on a smooth pull and full lockout each time. After the strength sets, the explosive pull-ups shift the emphasis to fast, powerful pulling. Think speed and height, not endurance. Rest enough between sets to maintain crisp execution, this is about quality movement, not hitting failure.
COMPETE | PART 2
AMRAP x 30 MINUTES (AMRAP – Rounds and Reps)
20 Cal Ski
30 Walking Lunges
400m Run
5 D-Ball Over Shoulder (150/100)
-Rest :30-
(Score is Rounds + Reps)
GOAL: LONG CONDITIONING | RPE 8 | This is a long, steady grinder where pacing and breathing control matter more than raw speed. The ski and run should both stay around 70-80% effort, smooth enough to maintain but high enough to keep the heart rate elevated. The walking lunges will accumulate quickly, so stay upright, keep steps short, and avoid blowing up your quads too early. The D-ball over shoulder is the strongest spike in the workout: brace, keep it close, and move with purpose, but don’t rush sloppy reps. Use the :30 built-in rest to reset your breathing and posture, then get right back into your next ski… consistency is the win here!