CrossFit Republic – CrossFit

Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight)

0 – 8 Minutes: 4 Sets of 8 – 10 Reps of Double Dumbbell Incline Chest Presses (Moderate to Moderately Heavy Sets) (Score both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Flys (Moderate Sets) (Score both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 10 – 12 Prone Double Dumbbell Incline Bicep Curls (See Video) (Score both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Prone Incline Double Dumbbell Incline Tricep Kickback (See Video) (Score both dumbbells of last set)

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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 30 Minutes of…

20/16 Calorie Row

50′ Kettlebell Farmers carry (50 ft) (55s/35s)

– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.

– Add 50 feet to the farmers carry each round.

Step 1 (Beginner): 20 Minutes and 20s/15s

Step 2 (Scaled): 35s/25s

Step 3 (Intermediate): 40s/35s

Step 4 (RX+): 70s/55s

Intended Stimulus

8 – 12+ Rounds.

Aim to complete each row in 90 seconds or less.

Loading on the kettlebell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken.