CrossFit Republic – CrossFit

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

Standing Strict Shoulder Press (From the Rack)

Set 1: 5 @ 75% of 1RM

Set 2: 3 @ 80% of 1RM

Set 3: 1+ @ 85% of 1RM

Daily Conditioning W.O.D. – 12 Minutes (3 Rounds for reps)

From 0:00-2:00 (2 Minutes)

200 Meter Run

Max Push Jerks (From the Floor) (185/125)

Rest 1 Minute

From 3:00-6:00 (3 Minutes)

400 Meter Run

Max Push Jerks (185/125

Rest 2 Minutes

From 8:00-12:00 (4 Minutes)

600 Meter Run

Max Push Jerks (185/125)

RX+: 205/145

Intermediate: 155/105

Scaled: 95/65

Beginner: 75/55

Log all three sets of reps. Wodify will total it for you.

Modify the Run by Completing:

200: 250/200 Meter Row or Ski

400: 500/400 Meter Row or Ski

600: 750/600 Meter Row or Ski

Coaches may consider helping athletes guide their distances down to better meet the stimulus. See the time stimuli below for a better understanding of the intent.

Intended Stimulus

– 200 Meter Distance in 1:00 – 1:30

– 400 Meter Distance in 1:30 – 2:00

– 600 Meter Distance in 2:30 – 3:00

– You should have enough time left after each cardio portion to complete 5 reps of the push jerk

– Push jerk weight is intended to be heavy. This isn’t a high rep volume workout

Scaled/Beginner Distances Options

– 100 Meter Run: 125/100 Meter Row or Ski

– 200 Meter Run: 250/200 Meter Row or Ski

– 400 Meter Run: 500/400 Meter Row or Ski

Endurance W.O.D. – 25 Minutes (Time)

For Time…

5 Rounds

10 (30′) Double Dumbbell Farmer’s Carries (Down and Back = 2) (35s/20s)

15/12 Calorie Bike

20 Double Dumbbell Push Jerks (35s/20s)

RX+: 50s/35s

Intermediate: 30s/15s

Scaled: 25s/10s

Beginner: 15s/10s

If all out of bikes athletes may row or ski 250/200 Meters or run 200 meters

Athletes struggling with the push jerk form may use a push press if needed.