CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

Community Cup Workout 1

As Many Rounds and Reps as Possible in 20 Minutes of…

15 Box Overs (24/20)

10 Alternating Dumbbell Snatches (50/35) (One head touches the floor

5 Handstand Push Ups

RX+: Strict Handstand Push Ups

Intermediate

15 Box Overs

10 Dumbbell Snatches (50/35)

5 Hand Release Push Ups

Beginner/Scaled

AMRAP 20:

12 Box Step Overs (20)

9 Dumbbell Snatches (35/20)

3 Hand Release Push Ups

Athletes, this is one of the 2025 Community Cup workouts this year. Although we’re not directly taking part of the Community Cup in a formal manner, I figured it would be great to still test one or two of these workouts which were built, submitted, and accepted by an affiliate somewhere in the world.

Since this a longer time domain workout with a lot of work to accomplish, it will be the only workouts of the day for class.

Stimulus:

– 5 – 10 Rounds

– Moderate load dumbbell

– :30 – 40 Seconds on Box Overs

– :20 – 30 Seconds Dumbbell Snatches

– :10 – 20 Seconds Handstand or Hand Release Push Ups

– Move at a pace on the box jump-overs that allows you to get right to work on the dumbbell. If you can alternate hands in the air, do it. Otherwise, practice doing so at the hips or on the floor.

– Start out smooth and under control. Remember, you can always increase the pace.

Extra Work – For Quality (Checkmark)

4 Rounds of…

15 GHD Sit Ups

30 Double Unders or 45 Singles

60′ Overhead Double Dumbbell Waiter’s Carry (50/35) (Cones 30′ Apart)