CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 25 Minutes (Time)

For time:

1,000/800 Meter Row/Ski or 48/38 Cal Echo Bike

5 Rope Climbs (15 Feet)

50 Strict Handstand Push Ups

5 Rope Climbs (15 Feet)

1,000/800 Meter Row/Ski or 48/48 Cal Echo Bike

Scaling:

This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.

Strict Handstand Push Up Scales

– Reduce Range of Motion with Ab Mats

– 1:1 Strict Dumbbell Press

– 1:1 Strict Pike Push Ups (On Floor or Feet on Box)

Rope Climbs

– 1:1 Half Rope Climbs

– 2:1 Rope Walks

– 3:1 Banded or Regular Strict Pull Ups (15)

– 3:1 Strict Hanging Knee Raise to Elbows, Chest, or Waist (15)

Beginner Version

500/400 Meter Row/Ski or 30/24 Calorie Bike

10 Rope Walks

50 Strict Dumbbell Presses (25s/15s)

10 Rope Walks

500/400 Meter Row/Ski or 30/24 Calorie Bike

Extra Work – Handstand Practice with Midline Fatigue (AMRAP – Rounds)

12 Minutes

Every 90 Seconds on the 90 Seconds…

10 GHD Sit Ups

30 Foot Handstand Walk

Scale GHD sit ups down in reps

Scale Distance of the Handstand Walk or Perform 3 Wall Walks or hold upside down against the wall for 30 Seconds or perform a 30 Foot Pike Bear Crawl.

Score if you finish every round = 8 Point