CrossFit Republic – CrossFit

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

Standing Strict Shoulder Press

3 Reps @ 65% of 1RM

3 Reps @ 75% 1RM

3+ Reps @ 85% 1 RM

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

For Time…

7 Rounds for Time

5 Push Presses (155/105)

10 Kettlebell Swings (70/55)

20 Double-Unders

Intermediate Version

5 Push Presses (135/195)

10 Kettlebell Swings (55/35)

20 Double-Unders or :20 -:30 Seconds of Practice

Scaled Version

5 Push Presses (95/165)

10 Kettlebell Swings (35/20)

30 Single Unders

Beginner Version

5 Push Presses (75/55)

10 Kettlebell Swings (25/15)

30 Single Unders or Line Hops

Intended Stimulus

– 9 – 13 Minutes

– Push Press in one set in :15 – 20 Seconds

– Kettlebell Swings in one set in :20 – 30 Seconds

– Jump Rope Movement in :20 – :30 Seconds

– Shoulder fatiguing but never enough rep volume to leave you standing at any one piece for too long.

Endurance W.O.D. – 25 Minutes (Time)

For Time…

Buy In: 100 Double Unders

500/400 Ski

30 Push Press (95/65)

30 Kettlebell Swings (35/20)

500/400 Ski

20 Push Press (95/65)

20 Kettlebell Swings (35/20)

500/400 Ski

10 Push Press (95/65)

10 Kettlebell Swings (35/20)

Buy Out: 100 Double Unders

Substitute 100 Double Unders with 150 Singles or 150 Line Hops or 100 Pedals on the Bike or 50 Jumping Jacks

If all out of ski ergs, athletes may row but the workout was built for the ski.

Beginner Athletes may bring the distances down to 250/200 and the weight down to 75/55 or 45/35 for the Push Press and 25/15 for the Kettlebell Swing