CrossFit Republic – CrossFit

Happy Independence Day!

Why are there not any knock-knock jokes about America?

….Because freedom rings.

Free Independence Day Workout – “1776” – 50 Minutes (Time)

As a team of 3, complete a total of 1776 reps involving all exercises in any order for time of…

Kettlebell Swings (55/35 lb)

Box Jumps (24/20)

Air Squats

Push-Ups

Burpees

Pull-Ups

Ab Mat Sit-Ups

Row or Ski (calories)

Double-Unders

Wall Ball Shots (20/14)

Ball Slams (30/20)

Double Dumbbell Push Press (50s/35s)

RX+: 70/53 Kettlebell, Toes to Bar, 30/20 Wall Ball, Bike, Chest to Bar Pull Ups

One partner works at a time, and everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Score is the time it takes to complete the full workout.

If you don’t want to think, complete 148 reps of each movement in any order.

Tips and Strategy

This team workout requires a lot of communication. As a group, take time to decide how many reps of each movement the team should do. Write down the movement order and the reps clearly so that everyone knows what to do and what movement comes next. Organize the movements in a way that won’t cause too much burnout in any one area of the body. For example, don’t put Dumbbell Push Presses, Wall Balls, and Push-Ups (all of which have upper-body pushing requirements) back to back to back—bounce between upper-body movements, lower-body movements, and cardiovascular movements.

Intended Stimulus

This WOD is designed to be fun! It’s a perfect workout to celebrate the 4th of July. Above all, “1776” is about quality teamwork and good communication. The team has to come together and create their own workout based on their collective strengths and weaknesses. Since everyone is working at one time, this is not an interval-style team workout – there is no built-in rest. The pace should be strong, but sprinting too fast through this will result in a slower overall time. At the end of this workout, the team should feel accomplished, energized, and ready to celebrate America’s birthday!

Scaling Options

As needed, scale the skill level of the movements so all teammates can move quickly and smoothly through the workout. There should rarely be long rest breaks.

Beginner

For Time (in a Team of 3)

Kettlebell Swings (35/25)

Box Step Ups (24/20)

Air Squats

Knee Push-Ups

Burpees

Ring Rows

Ab Mat Sit-Ups

Row (calories)

Single Unders or Line Hops

Wall Ball Shots (14/10)

Ball Slams (20/10)

Double Dumbbell Push Press (25s/15s)

As a team, complete a total of 1776 reps involving all exercises in any order

Time Cap: 50 minutes