CrossFit Republic – CrossFit

Daily Strength W.O.D. – 18 Minutes (5 Rounds for weight)

Deadlifts (Heavy Day)

5 – 5 – 5 – 5 – 5

Maintain a heavy load across all 5 sets. Score all sets.

Athletes, in CrossFit, heavy days were meant to be standalone work days usually taking up the majority of class time to maximize stimulus. I know that everyone still likes a METCON to finishing things off so I wrote one that is on the shorter side today which is appropriate consider the longer domains we’ve worked in so far this week.

Coaches, please give the athletes doing daily enough time to pull out weight and start with a heavy load on the bar.

For any pregnant athletes, sumo-deadlift would be a great variation today but obviously not going heavy on load but still working the posterior chain.

Daily Conditioning W.O.D. – 10 Minutes (Time)

For Time…

21 – 15 – 9 …

Deadlifts (225/155)

Toes to Bar

Intermediate

21 – 15 – 9…

Deadlifts (185/125)

Knees to Chest or Toes to Target

Scaled

21 – 15 – 9

Deadlifts (135/95)

Strict Hanging Knee Raises or Ab Mat Sit Ups

Beginner

21 – 15 – 9

Deadlifts (95/65)

Abmat Sit Ups

Stimulus

– Goal for Sprint Stimulus: Sub 5:00

– Realistic General Range: 6 – 8 Minutes

– “Diane” without the handstand push up

– Unbroken sets of deadlifts, 1 -2 Sets, or fast singles (Less than 3 seconds each rep for fast singles)

– Toes to bar in 1 -3 Sets

Endurance W.O.D. – 30 Minutes (Time)

For Time…

5 Rounds

400 Meter Run

30 Abmat Sit ups

15 Deadlifts (155/105)

RX+: 20 Toes to Bar

Stimulus:

– Run or Machine in 2:00 – 2:30 Minutes

– Abmat Sit Ups or Toes to Bar in 1:00 – 1:30 Minutes

– Deadlifts in :30 – :45 Seconds

Intermediate

5 Rounds

400 Meter Run

30 Abmat Sit Ups

15 Deadlifts (135/65)

Scaled

400 Meter Run

24 Abmat sit-ups

12 Deadlifts (95/65)

Beginner

5 Rounds

200 Meter Run

20 Abmat Sit Ups

10 Deadlifts (75/55)

400 Meter Run Modification

– 500/400 Meter Row

– 30/24 Calorie Bike

200 Meter Run Modification

– 250/200 Meter Row

15/12 Calorie Bike

Deadlift Modification

– Sumo Deadlifts

– Double Dumbbell Deadlift

– Double Dumbbell Sumo Deadlift

– Single Kettlebell Sumo Deadlift