Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Bench Press
)
GOAL: STRENGTH | RPE 8 | This is the Sunday NCFIT Strength workout. This session is all about building upper-body strength with smooth, controlled heavy reps. Take several progressive warm-up sets to establish your groove before climbing into challenging loading. Each double should be performed with a steady bar path, tight upper back, and deliberate tempo, no bouncing off the chest or rushed second reps. Rest 2–3 minutes between heavy attempts to keep quality high and prevent fatigue from limiting the lift. Aim to finish with a weight that feels very tough but mostly technically sound on both reps.
COMPETE | PART 2
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
GOAL: METCON | RPE 10 | This is pure engine and grit, a total effort test where smart pacing meets max output. Start with a sustainable rhythm for the first 2 minutes, then gradually push into discomfort. Use efficient step-down/step-up or jump-down/jump-up mechanics depending on what lets you maintain speed longest. In the final 60-90 seconds, empty the tank completely, this workout rewards athletes who finish aggressively. Keep moving no matter what!