CrossFit Republic – CrossFit
Today’s Intended Stimulus
1. Round 1 — Aerobic Capacity + Foundational Pulling
Stimulus: Sustainable aerobic work paired with manageable, repeatable pulling volume.
Priority: Athletes must stay away from the redline early — this is the longest machine segment and the highest rep count on the bar.
Goal: Set a controlled pace that allows 1–2 rounds with smooth mechanics and quick transitions.
What you should see:
Machine effort around 75–80% , heart rate building but under control.
Pull-ups done in 2–3 sets , never to failure.
This round sets the aerobic floor for the workout.
2. Round 2 — Mixed Modal Energy Transfer + Mid-Level Skill
Stimulus: Athletic turnover — faster machine pace while managing higher skill fatigue.
Priority: Athletes must shift from aerobic pacing to controlled intensity , because the calories drop but the skill goes up.
Goal: Maintain consistency, avoid letting chest-to-bar break down under fatigue.
What you should see:
Machine effort around 80–85% , quicker transitions.
Chest-to-bar in 1–3 sets depending on proficiency.
This round teaches athletes to hold form as complexity increases.
3. Round 3 — High-Skill Gymnastics Under Fatigue
Stimulus: Skill expression — can the athlete maintain mechanics after 18 minutes of pulling work?
Priority: Smart transitions and intentional movement. Athletes must respect how taxed their pulling chain is at this point.
Goal: Get to the bar with enough composure to execute clean reps.
What you should see:
Machine is hard but not reckless — around 90% effort for 20–30 seconds.
Muscle-ups should be approached with a strategy: unbroken if elite, otherwise singles or doubles with short rest.
This round exposes capacity vs. technique under stress — not just who can do muscle-ups fresh.
What We’re Working On:
1. Aerobic Power + Pulling Endurance
Round 1 builds your base: repeatable contractions, steady breathing, and moderate heart rate.
2. Threshold Conditioning
Round 2 pushes athletes toward that “comfortably uncomfortable” zone where breathing and mechanics fight for priority.
3. High-Skill Output Under Fatigue
Round 3 forces athletes to coordinate and control high-skill gymnastics at elevated heart rates — one of the purest CrossFit tests.
Overall:
This workout teaches athletes how to:
Pace early volume
Control fatigue before high-skill work
Manage grip, lats, and midline over 28 minutes
Push intensity without blowing transitions
It’s not about who starts fast — it’s about who stays composed when the skill ramps up and the rest intervals get shorter, relatively speaking .
SCORING & EXPECTATIONS
Total = all rounds completed + all reps inside rounds.
Most athletes:
Round 1: 1.5–2 rounds
Round 2: 2–3 rounds
Round 3: 3-4 rounds
Daily Strength, Conditioning, and Endurance W.O.D. – 28 Minutes (AMRAP – Rounds and Reps)
3 Rounds of…
As Many Rounds and Reps as Possible in 8 Minutes of…
Round 1 (0:00 – 8:00)
30/24 Calorie Row/Ski or 400 Meter Run
21 Pull Ups
Rest 2 Minutes
Round 2 (10:00 – 18:00)
20/16 Calorie Row/Ski or 200 Meter Run
15 Chest to Bar Pull Ups
Rest 2 Minutes
Round 3 (20:00 – 28:00)
10/8 Calorie Row/Ski or 100 Meter Run
9 Bar Muscle Ups
* There is a 2:00 rest between full 8 minute rounds
* Add up all the rounds completed and remaining reps completed. That is your score.
Example Progressions Below
Step 1: (May Also Use a Barbell)
15 Ring Rows
12 Seated Ring Strict Pull Ups
9 Feet Assisted Strict Ring to Chest Pull Ups
Step 2: (Assuming You Have Mastered 3 – 5 Strict Pull Ups and Safely Kip with Solid Body Mechanics)
15 Banded Kipping Pull Ups or Jumping Pull Ups
12 Banded Kipping Chest to Bar Pull Ups or Jumping Chest to bar Pull Ups
9 Strict Pull Ups or Box Bar Muscle Ups
Step 3:
21 Pull Ups
15 Chest to Bar Pull Ups
9 Box Bar Muscle Ups
*All example modifications are not meant to be a prescription but moreover options that don’t force you to have to think too hard about a plan. All movements and rep amounts can be modified to better fit your level of fitness.