Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
4 SETS (Weight)
1 Push Press
+
1 Push Jerk
+
1 Split Jerk
(Score is Weight)
GOAL: STRENGTH | RPE 8 | This jerk complex is all about timing, precision, and crisp overhead mechanics. The push press establishes a strong drive through the legs, the push jerk reinforces fast footwork and a clean catch, and the split jerk demands stability and commitment under the bar. Keep the bar path tight and vertical, focusing on punching fast and under the bar, and landing with control in each position. Weights should feel challenging but never sloppy, each rep is an opportunity to refine technique for heavier lifts later in the week. Move with purpose, reset between reps, and prioritize quality over speed.
COMPETE | PART 2
3 ROUNDS (Time)
10 Back Rack Lunges (155/105)
15 Handstand Push-Ups
20 Chest To Bar Pull-Ups
(Score is Time)
GOAL: METCON | RPE 9 | This workout is a shoulder and pulling stamina test wrapped in a midline-heavy lunge grind. The back rack lunges will spike heart rate immediately, move steadily and avoid wobbling under load. Break handstand push-ups early to preserve pressing power for all three rounds; small, fast sets work best. Chest-to-bars will escalate quickly, stay disciplined with sets and keep kip rhythm tight. The goal is consistent round times, strong technique, and minimizing time lost staring at the rig. Keep transitions sharp and stay composed as the upper body fatigue compounds.