CrossFit Republic – CrossFit

Happy Veterans Day

Today we pause to honor the men and women who stood between freedom and fear — who carried the burden most can’t imagine and often continue to carry it long after coming home.

To our veterans — thank you. Not just for what you’ve done, but for what you’ve given up. For the birthdays, holidays, and quiet moments you missed. For the pieces of yourself you left behind in service to others.

Your sacrifice deserves more than one day of recognition. It deserves understanding, awareness, and continued action.

To every veteran in our community and and extended from our community — we see you, we respect you, and we’re grateful for you.

Daily Strength and Conditioning W.O.D. – 22 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 22 Minutes of…

11 Kettlebell Swings (70/55)

11 Burpees

19 Toes to Bar

18 Kettlebell Goblet Lunges (70/55)

Athletes, todays AMRAP will get very challenging in a hurry. Between the fatigue in the posterior chain in the first two movements to the core and shoulder fatigue of the toes to bar and KB goblet lunges, you’ll see this one compound fast.

Athletes that are just learning many of our gymnastics movements, I highly encourage you to go as far as you can in the hanging movements while maintaining adequate lat and scapular activation to build strength, but once you lose that activation and begin sagging into a dead hang, I would back off the bar and transition to the ab mat. Failure to do so can cause serious irritation in the shoulders which end up bearing the brunt of the hanging bodyweight.

For those currently struggling with shoulder issues, consider russian swings to eye level today instead of taking the KB to the overhead position.

Step 1:

11 Kettlebell Swings (25/15)

11 Burpees

19 Ab Mat Sit Ups

18 Kettlebell Goblet Lunges (25/15)

Step 2:

11 Kettlebell Swings (35/20)

11 Burpees

19 Kipping or Strict Hanging Knee Raises

18 Kettlebell Goblet Lunges (35/20)

Step 3:

11 Kettlebell Swings (55/35)

11 Burpees

19 Toes to Bar

18 Kettlebell Goblet Lunges (55/35)