Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
ON A 10:00 RUNNING CLOCK (No Measure)
Practice Handstand Walk + Pirouette
*Least Experience – Practice Pirouette
*Some Experience – Practice HSW + Pirouette + HSW (Be able to match your HSW distance after the pirouette to the HSW before: i.e 5′ + Pirouette + 5′)
Most Experience – 25′ HSW + Pirouette + 25′ Walk
(No Measure)
GOAL: SKILL | RPE 6 | This session is all about refining control, balance, and body awareness while inverted, not about intensity. Choose the version that matches your experience level and commit to clean, deliberate movement rather than accumulating sloppy reps. Focus on tight midline, stacked shoulders, and smooth weight shifts during the pirouette. If you’re adding walking before and after, aim to match distances with consistent pacing and stable mechanics. Keep rest intentional so the practice remains productive but never rushed.
COMPETE | PART 2
FOR TIME (Time)
10-8-6-4-2
DB Push Press (50/35)
Box Jump Overs (24/20)
(Score is Time)
GOAL: SPRINT | RPE 9 | This workout is a fast, punchy couplet that rewards aggression with control. The DB push presses should be done in unbroken sets if possible, use a strong dip and drive to keep the shoulders fresh and avoid grinding reps. Move immediately into the box jump overs with a steady, fast rhythm. The reps descend quickly, so stay locked in, minimize transitions, and push the pace hard once you hit the round of 6 and below. This one should feel like you’re accelerating all the way to the finish!