CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Standing Strict Shoulder Press 1RM Retest

Find a 1 Rep Max Standing Strict Shoulder Press for the Day

Athletes, last week was a long week of training and attempting the 1 rep max on a Friday was not ideal so let today be another opportunity to find that max. If you already found a max last week, see below for a different strength portion for you.

Shoulder Press (Log your 1RM Here As Well)

Daily Strength W.O.D. Option 2 – 15 Minutes (5 Rounds for weight)

Standing Strict Shoulder Press

Complete 5 Sets of 5 Standing Strict Shoulder Press at 80% of your 1RM.

This equals out to a set every 3 minutes.

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time…

30 – 20 – 10 – 20 – 30

Kettlebell Swings (55/35)

15-10-5-10-15

Deficit Handstand Pushups (Hands on 45s/25s)

*Abmat between the plates is allowed.

Intended Stimulus:

– 10:00-14:00.

– Unbroken kettlebell swings throughout.

– Deficit handstand push-ups/handstand push ups/push press in 1-3 sets throughout.

Athletes, today is a shoulder heavy workout that will require smart breaking of the reps and a more heightened focus on the hip drive and core bracing for both the kettlebell swing and handstand push ups/push press. The legs and hips can mitigate a lot of shoulder fatigue here if you allow them to. As you see below, there are some modifications that also entail different rep schemes. I highly recommend adjusting the rep scheme to meet the stimulus of a sub 15 minute workout that’s performed safely with good form.

Step 1:

15-10-5-10-15 reps for time:

Kettlebell swings (25/15)

Barbell Push Press (45/35) or Dumbbell Push Press (25s/15s)

Step 2:

20-15-10-15-20 reps for time:

Kettlebell swings (25/15)

Barbell Push Press (75/55) or Dumbbell Push Press (35s/20s)

Step 3:

30 – 20 – 10 – 20 – 30

Kettlebell swings (55/35)

15-10-5-10-15

Handstand Push Ups (No Deficit)

Step 5: 70/55 KB