CrossFit Republic – CrossFit
Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)
Standing Strict Barbell Shoulder Press
Set 1: 5 Reps @ 60-65%
Set 2: 5 Reps @ 70%
Set 3: 5+ Reps @ 80%
Log all three sets.
Athletes, this is the third 4 week block of our strict press cycle and we’ve seen a steady but conservative increase in our percentages as we’ve tackled each block of this program. Today’s focus is going to be bracing and breathing under these heavier loads and train our bodies to maintain core tensions with that abdominal expansion even without air pushed down into the belly. Holding your breath across 5 reps of anything heavy isn’t an option so we must learn how to stay engaged even when we need to take a breath for the next rep.
Shoulder Press (Weightlifting Variable Reps & Sets)
Set 1: 5 Reps @ 60-65%
Set 2: 5 Reps @ 70%
Set 3: 5+ Reps @ 80%
Log all three sets for Wodify historical data.
Daily Team Conditioning W.O.D. – 16 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible with a Partner of…
32/24 SkiErg
24 Toes to Bar
16 Alternating Pistol Squats
8 Devil Presses (50s/35s)
Splitting Reps However Desired
Intended Stimulus:
– This is a mid range AMRAP. The goal is to keep a steady rhythm, taking advantage of the partner format to maintain consistent effort and minimize extended rest.
– The Ski Erg sets the tone — partners should cycle through in quick, powerful bursts that keep heart rate elevated but not redlined.
– Toes-to-bar and pistols demand focus. Break early and often to preserve movement quality and avoid failed reps. Rotate partners before grip or balance breaks down.
– Devil presses are the limiter. Push for very small sets here, with clean hand-offs between partners to keep intensity high.
– Smart transitions and communication are key. Split reps to minimize downtime, play to each partner’s strengths, and maintain consistent round times.
– You and your partner should feel like you’re working just below threshold — steady grind with very short rests, managing skill fatigue while driving intensity through transitions.
Step 1 (Beginner):
32/24 Ski Erg
24 Ab Mat Sit Ups or Incline Reverse Crunch to Barbell
16 Air Squats
8 Devil Presses (20s/10s)
Step 2 (Scaled):
32/24 Ski Erg
24 Knees Above Waist or Incline Toes to Barbell
16 Air Squats or A Pistol Squat Progression (See Video)
8 Devil Presses (25s/15s)
Step 3 (Intermediate):
32/24 Ski Erg
24 Toes to bar or as High as Possible
16 Air Squats or A Pistol Squat Progression (See Video)
8 Devil Presses (35s/25s)
Step 3 (RX+):
32/24 Ski Erg
24 Toes to Bar
16 Pistol Squats
8 Devil Presses (70s/50s)
If all out of skis, use a rower.