Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Front Squat (4×1
Front Squat*
)
*Perform all Sets at 95-100% of your max clean or goal clean for Saturday’s NCFIT Strength
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This front squat session is all about heavy, high-quality singles performed with intent. At 95–100% of your current or target clean, every rep should be approached like an opportunity to rehearse Saturday’s lift under near-maximal load. Take your time setting your rack position, bracing hard through the midline, and driving smoothly out of the bottom without collapsing the chest. Rest generously between sets (2:00-3:00+) to ensure you can give each single full focus and power. The goal is not grinding but precision under intensity, each rep should move with confidence, speed, and clean mechanics.
COMPETE | PART 2
1 ROUND (No Measure)
Row 1:20/1:30 pace as long as possible
-Rest 2:00-
Row 1:25/1:35 as long as possible
-Rest 2:00-
Row 1:30/1:40 as long as possible
(No Measure)
GOAL: SPRINT | RPE 10 | This rowing test focuses on aerobic stamina, pacing discipline, and mental composure under increasingly demanding constraints. Each interval challenges you to hold a target pace for as long as possible before falling off, so settle into a strong but controlled stroke rate right from the start. Focus on consistent technique: long pulls, fast but smooth recovery, and relaxed grip. Stretch each interval as far as you can! Use the 2:00 rest to reset your breathing and flush the legs before the next, slightly slower target. The goal is to sprint but to also maintain quality strokes under rising fatigue, pushing the boundary of what you can sustain!