CrossFit Republic – CrossFit

Watch the Word “Just”

We hear it as coaches all the time.

“I just scaled it.”

“I just did singles.”

“I just showed up.”

That word matters.

“Just” minimizes effort. It implies what you did was lesser, when in reality it was appropriate, intentional, and earned .

Progress isn’t built by doing what looks impressive.

It’s built by doing what’s right —with quality, consistency, and effort.

Theodore Roosevelt said the credit belongs to the person “in the arena,” not the one criticizing from the outside. That includes the voice in your own head.

Showing up counts.

Scaling with integrity counts.

Doing the work you can do—well—counts.

Nothing done with honest effort is “just” anything.

Come in. Do the work in front of you. Do it well.

That’s the standard.

Daily Strength and Conditioning Team W.O.D. – 30 Minutes

Today’s Strength and Conditioning Team W.O.D. is on a Running 30 Minutes Clock.

Part 1 is a strength portion for 15 Minutes followed by a 3 minute rest and directly into Part 2 which is 12 Minutes.

Daily Strength Team W.O.D. Part 1 – 15 Minutes (2 Rounds for weight)

Teams of 2

Build to a heavy 6 rep front rack reverse lunge from the rig (R/L=2)

Log both weights. Score is total weight as a team.

Goal:

Build to a heavy , technically sound 6-rep set. This is NOT a max , but today should feel like a strong working weight where you can maintain front-rack integrity and stable footwork.

Rep Standard:

Bar in front rack

Step back into lunge

Back knee kisses or approaches the ground

Drive through the front heel

Return to standing before switching legs

6 total reps (3 right, 3 left) performed alternating

Suggested Loading & Progression

Warm-Up Progression (Example):

Empty bar × 6

40–50% of front squat × 6

55–65% × 6

70–80% × 6

Goal sets @ 80–90% of front squat strength depending on how well the movement holds together.

Rule of Thumb for Loading:

If footwork breaks down → too heavy

If torso dips forward → too heavy

If reps slow to a grind → stay or drop slightly

If you can stay perfectly vertical with crisp reps → good to build

Coaching Notes (for athletes to understand the intent)

1. Front Rack Tightness = Priority #1

Your torso must stay upright. Brace before stepping back. Elbows high, ribs down. You should feel your core working more than your legs by rep 5 or 6.

2. Step Back, Not Forward

Stepping back reduces shear on the front knee and makes the movement more stable.

Keep your feet on train tracks , not a tightrope.

3. The Front Leg Does the Work

Athletes often load the back leg—don’t. Drive through the front heel , squeeze the glute, and stand tall.

4. Knee Control Matters

Front knee tracks over the toes—NOT collapsing inward.

Coaches watch from the front to diagnose this quickly.

5. Don’t Rush the Rep

This is strength work, not conditioning.

Each lunge should be deliberate, balanced, and clean.

Scaling & Adjustments

If mobility limits the front rack:

Change to Double KB Front Rack Reverse Lunges

Or use BB Back Rack Lunges

If stability is the issue:

Reduce load

Step to a wider base

Pause for balance at the top each rep

Quick Athlete Checklist

Elbows up

Big belly breath

Step back under control

Knee kisses ground

Drive through front heel

Keep ribs down and torso tall

Switch legs and repeat

Daily Conditioning Team W.O.D. Part 2 – 12 Minutes (Calories)

As Many Calories as Possible (AMCAP) in 12 Minutes on the Rower…

Every Minute on the Minute, all rowing must stop and one partner must complete 30 Double Unders starting on the 0:00.

How It Works

Goal: As many calories as possible on the rower in 12 minutes.

Every minute on the minute (0:00, 1:00, 2:00, etc.): All rowing stops and one partner completes 30 Double Unders before continuing.

Partners alternate who does the DU’s each minute.

When the DU’s are complete, the rower immediately resumes.

Team Tips

Communicate with your partner to rotate efficiently — no wasted steps between rowing and rope.

Keep rowing pace controlled but strong to maximize calories over the full 12 minutes.

If a partner misses a DU or needs to scale, adjust quickly and get back on the rower — every second counts.

Focus on smooth transitions and consistent effort — the goal is high total calories with minimal downtime.

Solo Athletes

If you’re doing this workout alone, the intent stays the same: short rowing intervals broken up by fast, consistent double unders. Expect roughly :30–:40 of rowing each minute depending on your rope speed. Keep DU’s to :20–:25 or less , scaling to 20 DU’s or 45 singles if needed.

The goal is quick transitions , not redlining. Set your rope close to the rower, drop the handle cleanly at the top of each minute, and get right back on with no wasted steps. Pace the row smooth early so you can finish aggressively in the final 2–3 minutes.

Step 1: 45 Single Unders or Plate Taps

Step 2: 45 Single Unders or Plate Taps

Step 3: 20 Double Unders