CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 40 Minutes of “Mono-Monday” (4 Rounds for time)

4 Sets of…

400 Meter Run

500/400 Meter Ski or Row

200 Meter Run

250/200 Meter Ski or Row

Rest 2 Minutes Between Efforts

Athletes, this is an 80 -85% sustainable pace workout designed to focus on the longer range endurance side. Keep in mind that we’re looking to stay as consistent in time across all 4 sets as possible. Think between 10 – 15 seconds of difference between fastest and slowest. Score is the combined total of all 4 sets.

Stimulus

– 400 Meter Run in 2:00 – 2:30

– 500/400 Meter Ski or Row in 2:00 – 2:30

– 200 Meter Run in 1:00 – 1:30

– 250/200 Meter Skir or Row in 1:00 – 1:30

– Sets between 6:00 – 8:00 Minutes

You may switch between the row and the ski within the entirety of the workout but not within sets. For the bigger classes, if you do choose to switch, make sure you’re cognizant of other athletes who may not have planned to change machines and end up taking the machine they were using.

Modify 400 Meter Run with…

– 30/24 Calorie Echo Bike

– Reduce to 200 Meters or 15/12 Calorie Bike

Modify 200 Meter Run with…

– 15/12 Calorie Echo Bike

– Reduce to 100 Meters or 12/9 Calorie Bike

Extra Work (Checkmark)

3 – 4 Sets of…

8 – 10 Anchored Hip Flexor Sit Up (Left)

8 – 10 Anchored Hip Flexor Sit Up (Right)

8 – 10 Hip Drops From Bench (Left)

8 – 10 Hip Drops From Bench (Right)

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