CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)

Every 3 Minutes on the 3 Minutes Complete…

6 Turkish Get Ups (3 Left then 3 Right or Vice Versa) for Load

Log all 4 Rounds

TURKISH GET-UP — INTENDED STIMULUS & VALUE

Athletes, the Turkish Get-Up is not just a “skill movement.” It’s one of the most complete strength-development tools we have. Today’s goal is controlled tension, awareness, and stability under load .

This movement forces you to slow down, think, and connect every part of your body from the ground up. The stimulus is full-body strength , not fatigue.

WHY WE TRAIN IT

Shoulder Stability Under Load

The Turkish Get-Up strengthens the shoulder in ways traditional lifts cannot.

You’re supporting weight through multiple positions—lying, kneeling, standing—which makes the stabilizers work nonstop.

This transfers directly to safer overhead pressing, snatching, jerks, and even gymnastics positions.

Core Strength That Actually Matters

This isn’t “abs.”

This is 360° core control :

anti-rotation

anti-flexion

anti-extension

bracing through movement

Your core has to stay active while your body shifts angles and bases of support.

That’s the kind of strength that carries over to barbells, kettlebells, rope climbs, and even running.

Hip Strength + Mobility Combined

Every phase of the get-up demands hip stability and the ability to move through full ranges of motion without losing control.

This helps with squatting, lunging, cleaning, and anything where your hips need to be both strong and mobile at the same time.

Creates Real Mind–Body Connection

Because the movement changes positions so often, your brain has to stay one step ahead.

You can’t zone out.

You have to:

stay aware of the bell overhead

feel your balance

control your transitions

move with intention

This builds the neurological foundation for better lifting mechanics in all complex movements—clean, snatch, muscle-ups, you name it.

Produces Strong, Durable Athletes

When you build strength through slow, controlled patterns like this, you’re building resilience:

stronger joints

improved connective tissue integrity

better balance and coordination

fewer weak links

It’s one of the best ways to “bulletproof” your body for higher-skill or higher-load training.

THE STIMULUS TODAY

Move deliberately.

No rushing.

Weight should be challenging enough to demand focus but light enough that you never lose control.

The goal:

S mooth tension, stable positions, and total-body strength that carries over into every other lift you perform.

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

For Time…

3 Rounds of…

500/400 Meter Row or Ski

30 Double Dumbbell Push Press (35s/20s)

Intended Stimulus

9:00-12:00.

Machine efforts in 2:15 or less.

Push presses in 1-3 sets.

Couplet with minimal movement interference.

Step 1:

500/400 Meter Row or Ski

15 Double Dumbell Push Press (25s/15s)

Step 2:

500/400 Meter Row or Ski

30 Double Dumbbell Push Press (25s/15s)

Step 3 (Same as Step 4: RX)

Step 5:

500/400 Meter Row or Ski

30 Double Dumbbell Push Press (50s/35s)