Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
5 ROUNDS (Time)
20/15 Cal Row
10 Alt. DB Burpee Box Step Up (50/35)|(20)
(Score is Time)
GOAL: METCON | RPE 9 | This one is a grind that builds pace and fatigue quickly through legs, lungs, and grip. Hold a strong but sustainable row pace — think just below threshold — so you can transition straight to the DB burpee box step-ups without staring at the box. Keep the DB close to the body and step with control; rushing will spike heart rate and cause sloppy reps. The goal is to stay moving consistently across all five rounds, so avoid big early surges and instead settle into a repeatable rhythm. Smooth breathing, sharp transitions, and steady effort win this workout.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10/10 Banded Rotation
8/8 Farmer’s Split Squat
8/8 Single Arm Crossbody RDL
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory piece is all about controlled strength and stability rather than intensity. The banded rotations should be deliberate, keep the ribs down and resist the pull of the band rather than “twisting” into it. On the farmer’s split squat, stay tall and let the front leg do the work; the offset load should challenge balance and hip control. The crossbody RDL finishes with focused posterior chain engagement, move through a full range with a flat back and no rushing between reps. The goal is clean, high-quality movement that reinforces structural strength and balance.