Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Overhead Squat (4×1*)
*Perform all Sets at 95-100% of your max Squat Snatch or goal Snatch for Friday’s NCFIT Strength
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This is a high-tension positional strength piece meant to reinforce confidence and stability for Friday’s mod-heavy snatch. Each single should be approached like a max-effort lift, full focus, perfect setup, and no rushed reps. Treat the overhead squat as a diagnostic: lock in your overhead position, brace through the midline, and descend with control to confirm depth, balance, and bar path. Because loading is based on your max or goal snatch, these should feel very heavy, but not sloppy, hit strong, stable reps that build trust in the receiving position. Take your time between sets (2-3 minutes) to maximize quality and intention.
COMPETE | PART 2
4 SETS (No Measure)
20/15 Cal Ski
-Rest :30-
20 Alt. Rotational Med Ball Slam (Athlete Choice)
-Rest :30-
8/8 Landmine Rotational Clean and Press (Athlete Choice)
-Rest :30-
200′ Farmer Carrys (Athlete Choice)
-Rest 1:30 b/t Sets-
(No Measure)
GOAL: METCON | RPE 8 | This conditioning piece is all about maintaining sharp movement patterns while managing heart rate across multiple stations. Hit the ski at a strong but sustainable pace so you can transition immediately into the rotational med ball slams with intent, stay powerful, not rushed. The landmine clean & press should feel athletic and smooth; focus on using the hips to drive rotation rather than muscling it with the arms. Finish each round with purposeful farmer carries, keeping posture tall and grip steady. Use each :30 rest window to control breathing and reset, aiming for consistent splits across all four rounds without falling off.