CrossFit – Tue, Feb 3 – CrossFit Republic

CrossFit Republic – CrossFit

CFR Nutrition Challenge — 5 Spots Remaining

We’re down to 5 remaining spots for the upcoming CFR Nutrition Transformation Challenge.

Once these are filled, registration is closed.

Challenge Dates: February 14 – March 26

Registration Deadline: February 7

Cost: $119 entry + $20 cash to the prize pot

The structure and point system stay the same…

But you get to choose your coach.

Each coach is capped at five athletes , and we’re limited to 20 total participants .

Coaches:

• Tami

• Ruthanne

• Bethany

• Mike

All participants receive a Styku infrared body scan at the start and end

($50 value included).

Kickoff Meeting:

📅 Sunday, February 8

⏰ 3:00 PM

📍 CrossFit Republic

If you’re ready to commit to structure, accountability, and habits that last, now’s the time.

Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight)

Single Leg Barbell Back Squats to Box

4 Sets of 8 Each Leg to a 20″ Box

Intended Stimulus

This is a unilateral strength and stability session .

The purpose is to:

Build single-leg strength

Improve balance and coordination under load

Address left-to-right strength discrepancies

Reinforce proper squat mechanics one leg at a time

The box standardizes depth and keeps the reps consistent, not easier.

Loading Guidance

Start lighter than you think

The barbell load should allow you to:

Stay upright

Control the descent

Maintain balance on every rep

This is not a max-effort lift. The weight should feel challenging but stable .

If you’re wobbling, collapsing, or using the box to bounce, the load is too heavy.

Coaching Notes

Set up exactly like a normal back squat.

One foot stays planted; the non-working leg stays off the floor or lightly off of it if you need some help with balance.

Sit back and down under control until you touch the box.

Do not relax on the box — light touch only.

Drive through the full foot of the working leg.

Stand completely before starting the next rep.

Complete all 8 reps on one leg before switching sides.

What to Focus On

Knee tracking over the toes

Even pressure through heel and mid-foot

Stable torso and braced core

Smooth, controlled tempo

Quality matters more than load today.

Rule of Thumb

If balance becomes the limiter instead of strength, reduce the weight.

The goal is strength through stability , not survival reps.

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Daily Conditioning W.O.D. – 10 Minutes (Time)

21-15-9 Reps For Time of…

Double Dumbbell Box Step Overs (50s/35s) (20″/20″)

Chest to Bar Pull Ups

Intended Stimulus

This is a short, aggressive grip-dominant workout meant to stay fast while fatigue escalates quickly.

Target time: 4:00–7:00

The dumbbells and pull-ups are designed to compete for the same grip and forearms.

Expect the workout to feel manageable early and tighten fast in the final two rounds.

Movement Expectations

Chest-to-Bar Pull-Ups:

Aim for 1–3 sets per round

Avoid redlining early — grip loss shows up fast here

Box Step Overs:

No more than one break per round

Move with control over the box; don’t rush sloppy footwork

Keep dumbbells close and shoulders active

How This Should Feel

Breathing spikes early

Grip and upper back fatigue accumulate rapidly

Legs will work, but grip is the limiter

If you’re standing around shaking your hands or chalking excessively, the loads or gymnastics need to be scaled.

Big Picture

This workout rewards:

Efficient transitions

Smart grip management

Staying composed under fast-building fatigue

Smooth beats frantic. Keep it moving.

Step 1:

21 – 15 – 9

Box Step Overs (20/20)

Seated Ring Pull Ups, Seated Ring to Chest Pull Ups, Ring Rows

Step 2:

21 – 15 – 9

Double Dumbbell Box Step Overs (25s/15s) (20″/20″)

Jumping Pull Ups, Kipping Pull Ups, Banded Pull Ups

Step 3:

21 – 15 – 9

Double Dumbbell Box Step Overs (35s/20s) (20″/20″)

Chest to Bar Pull Ups

Step 5:

Double Dumbbell Box Step Overs (70s/50s) (20″/20″)

Chest to Bar Pull Ups

Endurance W.O.D. – 25 Minutes (Time)

For Time…

1000/800 Meter Row

50 Kettlebell Goblet Squats (35/20)

1000/800 Meter Row

25 Ring Rows

1000/800 Meter Row

50 Alternating Kettlebell Goblet Box Step Ups (24/20) (R/L=2) (35/20)

1000/800 Meter Row

25 Ring Rows

*RX Ring Rows will be parallel with the ground using elevated feet. See video

Step 1:

500/400 Meter Row

50 Air Squats

500/400 Meter Row

25 Ring Rows

500/400 Meter Row

50 Box Step Ups (20/20) (R/L=2)

500/400 Meter Row

25 Ring Rows

Step 2:

1000/800 Meter Row

50 Kettlebell Goblet Squats (20/10)

1000/800 Meter Row

25 Ring Rows

1000/800 Meter Row

50 Alternating Kettlebell Goblet Box Step Ups (24/20) (20/10) (R/L=2)

1000/800 Meter Row

25 Ring Rows

Step 3:

750/600 Meter Row

50 Kettlebell Goblet Squats (35/20)

750/600 Meter Row

25 Ring Rows

750/600 Meter Row

50 Alternating Kettlebell Goblet Box Step Ups (24/20) (R/L=2) (35/20)

750/600 Meter Row

25 Ring Rows

Step 5: 55/35