Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3-4 SETS (Weight)
4-6 Barbell Step Ups (Heavy)|(20)
10-12/side Suitcase Foot Elevated Single Leg Calf Raise
12 DB Incline Chest Fly
8/8 Single Arm Bent Over Row
(Weight on the Barbell Step Ups)
GOAL: STRENGTH | RPE 7 | This session is a controlled accessory strength piece targeting unilateral leg drive, calf strength, and upper-body balance. The heavy step-ups should feel powerful and deliberate, drive through the working heel and stay tall, avoiding any collapsing or bouncing off the box. The suitcase calf raises reinforce ankle stability and single-side control; move slowly and attack the full range. Transition into the chest fly with a strong stretch and smooth tempo, then finish with strict single-arm rows to keep the upper back honest. Keep everything intentional and precise, this is about building structural strength, not racing the clock.
COMPETE | PART 2
FOR TIME* (Time)
3-6-9-12
Power Clean (135/95)
Shoulder to Overhead
*Perform 200m run after each round
(Score is Time)
GOAL: METCON | RPE 9 | This one is meant to be fast, punchy, and aggressively paced with short, manageable sets. The barbell couplet will hit the shoulders and breathing quickly. Power cleans should be quick singles or small touch-and-go sets, while the shoulder-to-overhead should stay unbroken as long as possible to keep transitions fast. The 200m run after each round acts as your reload, push the run at a strong but sustainable pace without blowing up. Aim to keep each round tight, consistent, and with as little standing around as possible. This workout rewards athletes who can stay composed under a rising heart rate and hold pace when the barbell starts to bite.