Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
Weighted Pull-ups (ON A 10:00 RUNNING CLOCK
Establish a 2-Rep Max Weighted Pull-Up)
GOAL: STRENGTH | RPE 10 | This is a pure upper-body strength test, so treat the entire 10 minutes like a structured lifting session, not a conditioning workout. Start with 1-2 warm-up sets using lighter weight to groove your mechanics, then build in small, confident jumps. Each rep must be clean, full extension at the bottom and decisive chin-over-bar at the top without any kip or momentum. Rest 2-3 minutes between attempts to fully reload your pulling power. Your final successful double should be extremely challenging but still technically sharp: no grinding, no hitching… just strong, controlled explosive reps!
COMPETE | PART 2
FOR TIME (Time)
50 Cal Row
100′ Single DB Overhead Walking Lunge* (50/35)
50 Cal Row
75 Alt. Hang DB Snatch
50 Cal Row
*Athlete can hold the DB Overhead with any hand and switch hands at any after crossing 5′ increments
(Score is Time)
GOAL: METCON | RPE 9 | This is a long engine-and-shoulder stamina grind, so settle into a strong but sustainable pace on all three rowing segments, something around 75–80% that keeps you moving without blowing up early. The overhead lunge will spike heart rate and shoulder fatigue, so break hand positions strategically but avoid dropping the dumbbell unless absolutely necessary. Attack the hang DB snatches in smooth, consistent sets, stay relaxed through the grip and let your hips do the work. Your success here comes from managing shoulder fatigue and staying composed through each rowing segment so you can push in the final row without falling apart.