CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Every 3 Minutes on the 3 Minutes for 15 Minutes Complete…
3 – 3 – 3 – 3 – 3+
Heavy Back Squats (From the Rack)
Load 4 and 5 should be the same weight.
RPE 8 or 80% – 85% of 1RM
This part is individual effort and just an opportunity to get under a heavy bar.
*Athletes that want a lighter day both still interested in back squats: double the rep amount and lighten the load to approximately 60 – 65% of your 1RM. Seek an RPE of 6 which means you could realistically do 4+ more reps in your set.
Intended Stimulus
This is pure strength work focused on heavy, repeatable triples. The goal is to lift challenging weight while maintaining identical mechanics across all five sets.
Each set should feel heavy but controlled, not a max attempt. You should finish every set knowing you could complete one more clean rep , but not two.
Loading Guidance
Target 80–88% of 1RM
Bar speed should slow slightly on rep 3 but never stall
If form or depth changes between reps, the load is too heavy
Coaching Notes
Take your time setting up. Treat each set like a single.
Big breath before descent — brace hard through the midline.
Sit straight down; avoid shifting forward or cutting depth.
Drive evenly through the mid-foot and heels.
Stand each rep fully before re-bracing.
Timing Expectation
Complete each set in ~20–30 seconds
Use the remaining time to recover, reset, and prepare for the next lift
This is not conditioning. The clock exists only to control rest.
Rule of Thumb
If rep 3 turns into a grind or your positioning changes under the bar, stay at that weight or reduce slightly. Heavy today means technically sound , not maximal.
Goal: build strength through consistent, high-quality triples — not chase numbers.
Disclaimer: I know that yesterday’s endurance workout had squats in it but this is part of the challenge of deviating from the original 3 Day On, 1 Day Off, 2 Day On, 1 Day Off Training Split that CrossFit had originally designed to ensure that functional movements were spaced out correctly and intensity level can be maintained throughout the week. The bro-sesh is intended as an active recovery day with inconsequential movements so that intensity can occur at the level it’s demanded for the final two “training days” of the week.
Back Squat (Weightlifting Variable Reps & Sets)
Daily Conditioning Team W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
Teams of 3
As Many Rounds and Reps as Possible in 12 Minutes of…
10 – 20 – 30 – 40 – 50 … Increase by 10 each round.
Toes to Bar
Box Overs (24/20)
Wall Balls (20/14)
Teams of 2 will climb by 6s (6 – 12 – 18 – 24 – 30 – 36…and so on)
Team of 1 will climb by 3s (3 – 6 – 9 – 12 – 15 – 18 – 21… and so on)
Step 1:
Ab Mat Sit Ups, Suit Case, Toes to Rig or Bench Leg Raises
Plate Overs (Preferable for jumping mechanics)vor Box Step Overs (20/16)
Wall Ball Thrusters or Shots (10/6)
Step 2:
Knees to Chest or Stricting Hanging Knee Raises
Box Overs or Box Step Overs (24/20) or Plate Overs
Wall Ball Shots or Thrusters (14/10)
Step 3:
Toes as High as Possible (Assuming a developed kip swing)
Box Overs (24/20)
Wall Ball Shots (20/14)
Intended Stimulus
This is a fast-moving, high-volume team ladder designed to test engine, coordination, and smart rep management under increasing fatigue.
Early rounds should feel deceptively easy. The challenge comes as volume climbs and transitions become longer than the work itself if the team isn’t organized.
The goal is constant movement , not clearing massive sets.
How This Should Feel
Rounds 1–2: Smooth and fast
Rounds 3–4: Breathing rises, legs and grip start stacking
Final minutes: Managing fatigue and minimizing downtime becomes the limiter
No movement is meant to be heavy or technically complex, the difficulty comes from accumulated reps and time pressure .
Team Strategy Notes
Rotate frequently from the start, don’t wait until fatigue forces it
Short sets keep athletes moving and reduce transition stalls
Suggested rotation ideas:
Sets of 5–10 on toes to bar
Continuous flow on box overs
Wall balls broken early before legs lock up
The best teams are not the strongest, they’re the most organized.
Movement Focus
Toes to Bar
Stay efficient and controlled
Avoid blowing up grip early
Box Overs
Step or jump — choose what keeps breathing steady
Smooth transitions over speed
Wall Balls
Use the legs
Breathe at the top
Don’t rush missed targets
Big Picture
This workout rewards:
Communication
Smart rep partitioning
Consistent movement under fatigue
If your team is standing around, the workout is being done wrong.
Keep it flowing. Keep it simple. Keep moving.