Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
FOR TIME (Time)
50 Strict Handstand Push-Ups
(Score is Time)
GOAL: STRENGTH | RPE 9 | This is more Strength endurance but a classic benchmark that rewards both strength and smart pacing. If you have the capacity, open with one or two bigger sets; not to failure, not grinding, just strong and confident reps that don’t slow down. After that, immediately transition into small, fast, consistent sets (think 3-5 reps) with short, controlled breaks to keep the shoulders alive. For athletes who don’t have big opening sets, start with quick, manageable chunks right away to avoid blowing up early. Maintain a tight midline, crisp lockouts, and deliberate pacing throughout. The key is staying ahead of fatigue and chipping away before strict pressing failure ever becomes an issue. Let’s put all the hard work to the test today and celebrate our PR’s!
COMPETE | PART 2
FOR TIME (Time)
50 Double Unders
2 Rope Climbs
75′ Handstand Walk
50 Double
3 Rope Climbs
50′ Handstand Walk
50 Double Unders
4 Rope Climbs
25′ Handstand Walk
(Score is Time)
GOAL: METCON | RPE 8 | This chipper blends skill, accuracy, and shoulder stamina, so efficiency is everything. Aim to keep double unders unbroken or in two quick sets to maintain momentum going into the rope climbs. Rope climbs should be smooth and deliberate, use strong footwork and quick transitions to avoid wasting energy before the handstand walk. Each HSW segment gets shorter as fatigue increases, so focus on staying composed, keeping tension through the shoulders, and minimizing resets. As reps increase on the rope climbs, plan your pacing, don’t rush into a climb before you can guarantee clean, efficient ascents. This workout rewards athletes who move confidently from station to station while controlling their breathing and maintaining sharp technique.