Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Push Jerk (5×2*
Jerk
)
*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 | These doubles are meant to feel heavy and highly technical, reinforcing confidence under near-maximal loads before Saturday. Focus on a precise dip and drive, vertical torso, tight midline, and an aggressive punch overhead. Take your time between attempts to ensure every rep is deliberate, stable, and locked in. Prioritize perfect footwork in the split or power positions; today is all about sharpening mechanics under intensity, not grinding through sloppy lifts.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
8/8 Medball Rotational Throw
8/8 DB Bulgarian Split Squat
8/8 Single Arm KB/DB Crossbody RDL
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory session is all about developing rotational power, unilateral strength, and posterior-chain stability. The medball throws should be crisp and explosive, focus on generating force from the hips, not the arms. Move into the Bulgarian split squats with control, keeping the torso tall and driving through the front heel to build strong, balanced legs. The crossbody RDLs reinforce hinge mechanics and anti-rotation strength; slow the eccentric and keep tension throughout. Quality is the priority: smooth, intentional reps that reinforce strong movement patterns without rushing the volume.