CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Strict Press

1 Set of 5 @ 60%

1 Set of 5 @ 70%

1 Set of 5+ @ 80%

All percentages are from your 1RM from one rep max day at the beginning of the cycle. If you missed that day and want to try for a 1RM, today would be a good day to try but keep in mind the shorter time cap.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time…

5 Rounds for Time of…

250/200 Meter Ski or 12/10 Calorie Bike

50′ Handstand Walk (25′ Down, 25′ Back)

Intermediate Version

250/200 Meter Ski or 12/10 Calorie Bike

25′ Handstand Walk or 5 Wall Walks

Scaled/Beginner Version

250/200 Meter Ski or 12/10 Calorie Bike

2 Pike Box Walks (1 Full Evolution Each Direction) or 5 Pike Box Walk Ups or 5 Inch Worms (No Push Up) or 100′ Bear Crawl

Intended Stimulus

– 9 – 12 Minute Workout

– Machine in :50 – 1:10

– Gymnastics Movement in :45 – 1:00

– Manage your heart rate for the gymnastics

– Consistent pace all the way through

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Endurance W.O.D. – 25 Minutes (Time)

For Time…

5 Rounds of…

500/400 Meter Row or 400 Meter Run

50′ Double Dumbbell Bear Crawl

10 Double Dumbbell Strict Press (35s/20s)

RX+: Handstand Walk

Scaled Double Dumbbell Bear Crawl with 100′ Bear Crawl with No Dumbbells or Half the Distance with or without dumbbels

Intended Stimulus

– Machine or Run in 1:45 – 2:15

– Bear Crawl in 1:00 – 1:30

– Double Dumbbell Strict Press in :30 – :45

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