CrossFit Republic – CrossFit

DT’s (Dave Thomas, Program Manager at Big Fish Foundation) Row 2 Hold Fast

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Press (Log both dumbbells of last set)

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

16 -24 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Tricep Extensions (Same Time) (Log both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Bicep Curls (Same Time) (Log both dumbbells of last set)

Endurance W.O.D. – 30 Minutes (Time)

10 Rounds for Time of…

5 Calorie Arms Only Bike (Overhand) (Push Focus)

10 Ring Push Ups

5 Calorie Arms Only Bike (Underhand) (Pull Focus)

10 Ring Bicep Curls

Modify ring push ups by going to your knees or changing the elevation of the push up. You may also go to the floor and not use rings if unable to find the stability in the rings.

This endurance workout is another push/pull oriented workout that is meant to keep you in zone 2 for the entire duration. It’s important to not neglect zone 2 training. Here’s why:

The Physiology

You neglect your aerobic base.

Zone 2 is where your body builds capillary density, mitochondrial efficiency, and fat oxidation — all the stuff that lets you recover between efforts and sustain long workouts. If you skip this, you gas out faster and recover slower, no matter how “fit” you feel.

Chronic stress and fatigue accumulate.

Constantly pushing intensity drives cortisol, increases sympathetic dominance (fight-or-flight mode), and wrecks your ability to adapt. That’s when you start seeing plateaus, nagging injuries, poor sleep, and decreased motivation.

You lose the ability to pace and regulate output.

CrossFit athletes who only train at “go hard” intensity often redline early in workouts because they never build the aerobic control that Zone 2 develops.

You become anaerobically biased.

You’ll have strong peak power and speed, but your lactate clearance and endurance lag. This is the athlete who crushes short sprints and dies on the back half of a chipper.

The Performance Consequences

Harder time recovering between rounds, intervals, or competition events.

Poorer adaptation to volume and strength work.

Stunted ability to build aerobic capacity without constantly “working harder.”

Feel constantly tired but “not working enough” to justify it.

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