Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
3 SETS
3 Weighted Pull-Ups (80% of Max)
Into…
3 SETS
4 Explosive Pull-Ups
(No Measure)
GOAL: STRENGTH | RPE 8 | This session is all about developing raw pulling strength first, then converting it into speed and power. The weighted pull-ups should feel challenging but crisp, hit strong, controlled triples without grinding or losing range of motion. After the heavy work, shake out the arms and transition into explosive pull-ups, focusing on speed, coordination, and an aggressive upward drive. Stay tight through the midline and aim for repeatable height on all reps. This piece should feel powerful, technical, and sharp, not sloppy, with the goal of building both strength and athleticism in your pull.
COMPETE | PART 2
6 SETS (AMRAP – Rounds and Reps)
AMRAP x 1:30*
3 Shuttle Run**
5 Hang Power Clean (115/85)
7 Chest to Bar
-Rest :30 b/t Sets-
*Pick up where you left off
**1 Rep = 25′ down + 25 back
(Score is Rounds + Reps)
GOAL: METCON | RPE 9 | Each 1:30 window is meant to be fast, aggressive, and highly repeatable. The shuttle runs are there to give your grip a brief break, so push them at a strong pace and use that time to reset the upper body pulling. The goal is to go unbroken on the hang power cleans and chest-to-bar every round, commit to that but keep transitions lightning fast and fight to stay moving the entire 90 seconds. The :30 rest will feel short but is just enough to come up for air and hit the next set with the same intensity. This piece rewards athletes who can stay composed while pushing the edge of redline every interval!