CrossFit Republic – CrossFit

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

Standing Strict Barbell Shoulder Press

Set 1: 3 Reps at 66%

Set 2: 3 Reps at 76%

Set 3: 3+ Reps at 86%

Intended Stimulus

Today is 3 sets of 3 strict press at your prescribed percentages.

The goal is to move with control and consistency across all reps.

Bar speed may slow slightly on later reps, but positions must remain solid: ribs down, glutes tight, bar path vertical.

By the final set, you should feel challenged but never at risk of breaking form.

Coaching Notes for Athletes

Set-Up:

Feet under hips, balanced stance.

Hands just outside shoulders, wrists stacked over elbows.

Elbows slightly in front of the bar to keep it vertical.

Lock in core: “Ribs down, glutes tight.”

Execution:

“Chin back, bar straight up.” (don’t arc around your head)

“Press tall, punch through the ceiling.” (finish with biceps by ears)

Common Faults & Fixes:

Leaning back: “Squeeze your glutes, pull your ribs down.”

Bar drifting forward: “Nose back, bar straight up.”

Rushing: “Pause, reset, and press.”

Mindset:

The weight should feel heavy but doable for all three reps .

Prioritize quality—every rep should look the same, no matter how heavy it feels.

If form breaks down, lower the weight—this is about building strength, not testing maxes.

Shoulder Press (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 18 Minutes (Time)

12 Rounds with a Partner (Partners alternate rounds for 6 rounds each)

12/9 Calorie Row

6 Hang Power Cleans (185/125)

3 Bar Muscle Ups

Intended Stimulus

This partner workout is designed to be fast, powerful, and repeatable across all 12 rounds. Each interval should feel like a sprint effort , knowing you’ll have built-in rest while your partner works.

Row: Push the pace here — not max effort, but aggressive. You should come off the rower slightly breathless but still ready to hit the barbell without hesitation.

Hang Power Cleans: Choose a load that allows for unbroken or at most 2 quick sets every round. If you’re grinding out singles, the weight is too heavy for the intended feel.

Gymnastics (BMU or progression): The 3 reps should be challenging but not failure territory . This is your skill piece — smooth, efficient movement wins.

Overall, you and your partner should be finishing rounds in 1:00 – 1:30 , giving you about 1:00 – 1:30 of work followed by equal rest . The workout rewards effort, consistency, and smart pacing across 12 rounds .

The goal is to walk away having tested:

Row power under repeatable effort

Barbell cycling under fatigue

Gymnastics skill under heart rate

Step 1 (Beginner):

8/6 Cal Row

6 Hang Power Cleans (65/45 or empty bar/light load)

3 Jumping Pull-Ups or Ring Rows

Goal: Learn the flow of partner intervals, cycle light barbell with good mechanics, build pull strength.

Step 2 (Scaled):

10/7 Cal Row

6 Hang Power Cleans (95/65)

3 Jumping Chest-to-Bar Pull-Ups or Banded Pull-Ups

Goal: Moderate load on barbell, exposure to vertical pulling progression above standard pull-up.

Step 3 (Intermediate):

12/9 Cal Row

6 Hang Power Cleans (135/95)

3 Chest-to-Bar Pull-Ups or 3 Bar Muscle-Up Attempts

Goal: Weight is challenging but cycle-able, gymnastics are more demanding than scaled but not yet full bar muscle-up proficiency.

Step 5 – RX+

15/12 Cal Row

6 Hang Power Cleans (225/155)

4 Bar Muscle-Ups

Goal: Increase rowing demand, heavier barbell cycling, and slightly higher gymnastics volume to push capacity beyond standard RX.