Crossfit Lillington – CrossFit Compete
COMPETE | PART 1
2 SETS (AMRAP – Reps)
Max Unbroken Strict Pull-Ups
-Rest 3:00-
(Score is Lowest Reps)
GOAL: STRENGTH | RPE 8 | This is a simple but brutally honest test of strict pulling strength and grip endurance. Treat each set as a true unbroken max, but avoid sprinting the first 5-6 reps, find a smooth rhythm and stay tight through the hollow position. Once reps start to slow, fight for clean standards and avoid kipping or chasing “one more” sloppy rep. Use the 3:00 rest to fully shake out the arms and reset your grip so the second attempt is equally intentional. The goal is two high-quality peak efforts, not just quantity; control, consistency, and strict mechanics are what matter most here.
COMPETE | PART 2
6 ROUNDS (Time)
48 Double Unders
8 DB Bench Press (50/35)
12 Alt. Pistols
(Score is Time)
GOAL: METCON | RPE 8 | A fast, repeatable conditioning piece that blends skill, stability, and upper-body stamina. Keep the double unders relaxed: stay tall, breathe, and avoid death-gripping the rope to preserve shoulders for the bench press. Aim to go unbroken on the DB bench, using controlled breathing and a steady tempo. Pistols will spike the heart rate, so focus on balance and smooth reps rather than rushing and missing reps. Rounds should stay consistent, hit a pace you can maintain without long breaks as the volume accumulates.