Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (Time)
800m Run
60 Wall Balls (20/14)
40 Burpees
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
GOAL: LONG CONDITIONING | RPE 9 | This is a classic, gritty conditioning piece that rewards smart pacing early and relentless effort late. The 800m run should be controlled but strong, around 80-85%: fast enough to stay on pace but not so fast that it spikes your heart rate before the high-volume work. The 60 wall balls are where strategy matters: aim for steady, repeatable sets (10-20 reps at a time depending on capacity) with short, intentional breaks to keep the heart rate manageable. The 40 burpees will feel like a grind… establish a consistent, non-stop rhythm and focus on breathing as you move. Use the 3:00 rest to reset and lower your heart rate so you can approach each round aggressively and maintain consistent splits. The goal is to stay composed early and finish each round with effort that feels like a fast, hard repeatable push!
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10/10 Banded Chop (Low to High)
8/8 Front Foot Elevated Farmer’s Split Squat*
8/8 Staggered Stance RDL
*Use 45lb Plate for Front Foot
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory block is all about clean movement, control, and building unilateral strength. The banded chop should stay slow and deliberate, focus on rotation through the torso, not the arms. The front-foot elevated split squat will challenge stability and range; stay tall, drive through the heel, and make each rep smooth. The staggered stance RDL finishes the set by loading the posterior chain with intention, hinge slowly and maintain tension the entire time. Think quality over speed; this is structural work designed to make you stronger for everything else!