Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Metcon (No Measure)
4 SETS
2 Weighted Pull-Up (90% of Max)
Into…
3 SETS
5 Explosive Pull-Ups
(No Measure)
GOAL: STRENGTH | RPE 9 | This pulling session blends max-strength work with explosive power. The weighted pull-ups at 90% should feel heavy but crisp, prioritize full range of motion, tight bracing, and controlled tempo on both reps. Rest generously between sets so each effort stays high-quality. Afterward, the explosive pull-ups shift the focus to speed and power; think fast elbows, violent pull, and light body. Keep reps sharp and energetic rather than grinding. The goal is to feel strong under load first, then convert that strength into dynamic pulling ability.
COMPETE | PART 2
EMOM x 40 MINUTES (No Measure)
MIN 1 – 150m Run
MIN 2 – 12-16 GHD Sit-Ups
MIN 3 – 200/150m Row
MIN 4 – D-Ball/Sandabg Carry or Hold (150/100)
MIN 5 – Rest
(No Measure)
GOAL: LONG CONDITIONING | RPE 8 | This strength piece is all about maximal pulling power and crisp mechanics. The weighted pull-ups should be challenging but clean, no grinding or shortening the range. After those heavy sets, the explosive pull-ups shift the focus to speed, coordination, and dynamic drive. Stay strict, stay snappy, and give yourself enough rest between sets to keep the quality high. Every rep should feel intentional, powerful, and technically sharp!