CrossFit Republic – CrossFit
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📢 This Week’s Schedule Update
Hey CFR Fam,
Just a quick heads-up about changes to the schedule this week:
Thursday: Only Feast Mode will be held.
Friday Morning: No 4:45 AM or 6:00 AM classes.
All other classes remain as scheduled.
Thanks for staying flexible — we’ll see you in the gym!
— CFR Team
Daily Strength W.O.D. – 18 Minutes (9 Rounds for weight)
Clean Waves
Athletes, this is a deload week. We will test our 1RM Clean next week after the holiday weekend.
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
Purpose of the Deload Week
Athletes, this week is intentionally lighter. We’re deloading before we test our 1RM Clean next week , and this is your opportunity to sharpen the technical pieces of your lift without the distraction of heavy weight.
Deloads aren’t “easy weeks”—they’re reset weeks. Lighter waves allow your nervous system, joints, and connective tissue to recover from the load and volume we’ve built over the last several weeks. More importantly, they give you the bandwidth to dial in positions, timing, bar path, and speed with the precision you lose when you’re grinding heavy singles.
This week, your focus should be:
Clean, repeatable positions in every wave
Crisp turnover and fast elbows
Balanced footwork and smooth pulls
Zero ego, 100% intention
If you treat these lighter percentages with discipline, you’ll walk into next week’s 1RM attempt feeling recovered, confident, and technically sharp. Take advantage of the opportunity—this is where the biggest jumps actually get built.
Power Clean (Weightlifting Variable Reps & Sets)
Squat Clean (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (Time)
For Time…
21 – 15 – 9 – 9
Hang Squat Cleans (95/65)
Push Ups
Step 1:
Hang Squat Cleans (45/35)
Box or Bar Push Ups
Step 2:
Hang Squat Cleans (75/55)
Knee Push Ups
Step 3: Same as RX
Step 5: 115/85
Intended Stimulus & Coaching Notes
Athletes, today is a fast—but highly technical—conditioning piece. The goal is to move with control and precision while keeping transitions tight and unbroken whenever possible. The barbell is intentionally light so you can cycle reps quickly without sacrificing mechanics. Your challenge is to stay disciplined in how you move, not just how fast you move.
Intended Stimulus
Finish Time: 6–10 minutes for most athletes.
Barbell: Light enough to cycle big sets with excellent positions. Your hang squat cleans should feel smooth—not sloppy.
Push-Ups: Manageable sets with ZERO compromised reps. Quality over speed.
Overall Feel: Breathy, leg-driven, and mentally gritty. You’re chasing efficiency, not just effort.
Hang Squat Cleans
We’re using this lighter loading to sharpen fast, clean movement patterns:
No bottoming out. Pull yourself into the squat with control. Don’t free-fall.
Maintain tension in the glutes. Think “external rotation”—knees track over the toes, not collapsing in.
Own your feet. Full-foot contact: heel, big toe, pinky toe grounded. Stable platform = efficient bar path.
Fast elbows, tall chest. Receive the bar in a strong front rack with active shoulders and a vertical torso.
Cycle with rhythm. Reset when needed, but stay consistent.
Push-Ups
Hold a standard that actually builds strength and protects your shoulders:
Chest to the floor every rep. Not stomach, not hips— chest.
Elbows lock at the top. Full range of motion builds real pushing capacity.
Brace your midline. No sagging hips and no worming.
Smaller sets > sloppy big sets. Break early if you need to maintain quality.
Final Message
This workout rewards athletes who stay committed to clean movement at high speed. Move well, stay tight, and treat this like skill work under fatigue—not just a race. If you do this right, you’ll walk away with better mechanics AND a solid conditioning hit.