CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 25 Minutes

Two Part Workout Today in Teams of 2

Daily Strength and Conditioning Team W.O.D. – Part 1 – 10 Minutes (2 Rounds for weight)

Build to a heavy set of 3 Overhead Squats From the Rack

Log heaviest completed set for both partners.

Rest 3 Minutes after the strength portion and get equipment to the ground. Part 2 will start on the 13:00.

Athletes, overhead squats are one of the most athletic and demanding movements we perform in CrossFit. Below, I linked a video breaking down the overhead squat. As you can see, the overhead squat requires shoulder, thoracic, hip, and ankle mobility. Only perform overhead squats if your overhead position is mechanically sound. If not, I would prefer you to perform back squats today.

()

()

Daily Strength and Conditioning Team W.O.D. – Part 2 – 12 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 12 Minutes of…

10 Toes to Bar

10 Overhead Squats (95/65)

10 Bar Facing Burpees

10 Power Snatches (95/65)

Split reps however you want. One works while one rests.

RX+: 135/95

Intermediate: 75/55

Scaled: 45/35

Beginner: Dumbbell Power Snatches and Single Dumbbell Goblet or Front Rack Squat

Stimulus: Sustainable pace with high turnover. Manage transitions and grip fatigue. The weight on power snatches and overhead squats should be something that both you and your partner could do 10+ reps unbroken of when fresh.

Toes to Bar Modifications

– Toes as High as Possible

– Strict Hanging Knee or Leg Raises

– Kipping Knees to Elbow, Tricep, Chest, or Waist

– Toes to Rig

– V Ups

– Suit Cases

– Leg Raises on Bench

– Ab Mat Sit Ups