CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Tempo Front Squats (From the Rack) (5 Sets)

2 – 2 – 2 – 2 – 2

“3 – 3 – 3” – 3 Seconds Down, 3 Seconds Hold, 3 Seconds Up

80 – 85% of your 1RM across all sets.

Log all 5 sets today.

Athletes, this low rep amount should not be mistaken for easy. Our load is heavy today with a tempo variation that will force you to spend a lot of time under tension.

My percentage guidance is a recommendation but utilize this time to have a challenging squat session that works for you and how your body is feeling.

Daily Conditioning W.O.D. – “Karen” – 15 Minutes

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Intermediate: 14/10

Scaled: 10/6

With a running clock, complete the 150 repetitions as fast as possible. Rest as needed, either holding the ball or with the ball on the ground.

Score is the time it takes to complete all 150 repetitions.

Good Times for “Karen”

– Beginner: 12-15 minutes

– Intermediate: 8-11 minutes

– Advanced: 6-7 minutes

– Elite: <5 minutes Tips and Strategy
For most athletes, it will be important to bite off sets that are big enough to make progress, but not so big that you have to rest more than 10 seconds before picking up the ball again. The ideal set size is one that you can keep consistent the whole way through the workout.

Avoid opening with a huge set of 30 if you’re going to have to do 5’s with lots of rest between the rest of the way. Avoid doing any sets so large that you have to rest more than 10 seconds before picking up the ball again.

– Beginner: try 30 sets of 5 (target time 12-15 minutes)

– Intermediate: try 15 sets of 10 (target time 8-11 minutes)

– Advanced: try 5 sets of 30 (target time 6-7 minutes)

– Elite: <5 minutes (competitive athletes may be able to complete the workout in two sets of 75 or even unbroken, in a single set of 150 repetitions) Intended Stimulus “Karen” should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus of this benchmark WOD if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.

Optional “RX+” Version “Heavy Karen”

Heavy Karen (Time)

For Time

150 Wall Ball Shots (30/20 lb)
Athletes, if you’ve done Karen before and you’ve been doing this for awhile and feel like 20 lbs won’t be the challenge you’re looking for, try “Heavy Karen” at 30/20lbs.

Think of this as RX+

Endurance W.O.D. – 30 Minutes (Time)

3 Rounds for Time

1000/800 Meter Ski

25 Slam Ball Thruster (30/20)

1000/800 Meter Row

25 Front Squats (95/65)

Scale front squat weight to 75/55 or squat with slam ball or air squat.

The slam ball thruster will take the place of “wall balls” today in order to ensure we don’t have issues with equipment in larger classes.