Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
3 SETS (No Measure)
3/3 Strict Ring Pull-Up
6/6 Half Kneeling DB Arnold Press
(No Measure)
GOAL: SKILL | RPE 7 | This is a controlled strength piece focused on strict pulling and unilateral shoulder stability. Keep the ring pull-ups smooth and deliberate, no swinging, no kipping, just clean vertical pulling with a strong hollow body. In the half-kneeling Arnold press, stay rigid through the midline and use the position to reinforce shoulder control and limit compensation. Loading should feel challenging but repeatable across all three sets. The goal is quality reps, balanced strength, and reinforcing strict mechanics without approaching failure.
COMPETE | PART 2
2-3 SETS (AMRAP – Reps)
:30 Max Rope Climbs
-Rest 1:00-
:30 Max Strict Handstand Push-Ups
-Rest 1:00-
(Score is Total Reps)
GOAL: METCON | RPE 8 | This alternating high-skill couplet is designed to test both pulling stamina and inverted pressing capacity under short, structured intervals. Go hard in each :30 window while maintaining clean technique. Rope climbs should be fast and efficient with smooth footwork or tight legless pulls. The strict handstand push-ups should be small, repeatable sets to avoid failure, keeping reps crisp as shoulders fatigue. The 1:00 rest between stations is enough to partially recover, so expect each interval to feel sharp and intense. Maximize reps early, but stay technical as fatigue builds.