Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
EMOM x 24-32 MINUTES (AMRAP – Reps)
MIN 1 – Max Shuttle Run
MIN 2 – Max D-Ball/Sandbag Over Shoulder (150/100)
MIN 3 – Max Cal C2 Bike
MIN 4 – Rest
(Score is Total Reps)
GOAL: LONG CONDITIONING | RPE 8 | This long EMOM is all about sustainable intensity and smart effort management. The shuttle runs should be fast but controlled—think strong strides without slipping into an all-out sprint too early. The D-Ball/Sandbag cleans will spike your heart rate, so focus on clean technique and steady singles to keep the output consistent. On the C2 bike, settle into a high but repeatable wattage you can hit every round without falling off. The rest minute is short, so breathe deliberately and gather yourself, the goal is consistent scores across all working intervals rather than one big round and a drop-off.
COMPETE | PART 2
3-4 SETS FOR QUALITY (No Measure)
10/10 Medball Rotational Throw
6/6 DB/KB Farmer Step Up (20)
8/8 DBL KB/DB RDL
(No Measure)
GOAL: ACCESSORY | RPE 6 | This accessory piece focuses on rotational power, unilateral stability, and posterior-chain strength. Rotate hard and clean on the medball throws, generate force from the hips, not the arms. The farmer step-ups should be slow and controlled, keeping the torso tall with a firm grip to challenge stability and balance. Finish with smooth, strong RDLs, emphasizing hinge mechanics and tension through the hamstrings. Emphasize quality over speed, every rep should feel intentional and technically sound.