Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EVERY x 3:00 x 4-5 SETS (Time)
75 Double Unders
50′ Handstand Walk*
Max Rope Climbs
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 9 | This piece is a high-skill, high-intensity interval that demands fast transitions and sharp execution. Hit the double unders aggressively but controlled, aiming for unbroken or one quick break to stay composed before the handstand walk. Move into the HSW with confidenc, stay tight through the midline and avoid rushing, as clean sets here save more time than sloppy attempts. Whatever time remains should be spent accumulating max rope climbs; pace your breathing so you can hit efficient, repeatable reps each round. The goal is consistency, each interval should look nearly identical in effort and output.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10/10 Banded Chop (High to Low)
8/8 Rear Foot Elevated Farmer’s Split Squat*
8/8 SIngle Leg RDL
*Use 45lb Plate for Rear Foot
(No Measure)
GOAL: ACCESSORY | RPE 6 | This is a slow-down, high-quality accessory piece designed to build rotational strength, single-leg stability, and balanced unilateral power. The banded chops should be controlled with a strong brace, focus on generating force through the obliques rather than muscling it with the arms. The Split Squat will challenge balance and posterior-chain endurance, so move deliberately and maintain tension throughout each rep. Finish with single-leg RDLs, keeping hips square and range clean for true hamstring engagement. Treat this like strength practice, not conditioning, quality mechanics and controlled tempo are the priority across all sets.