CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)
Front Rack Forward Lunges from the Rack
Every 3 Minutes on the 3 Minutes for 4 Sets Complete…
8 Front Rack Forward Lunges from The Rack (L/R = 2)
Intended Stimulus
This is a unilateral leg strength and front rack stability session .
The goal is to:
Build single-leg strength and balance
Reinforce midline stability under load
Improve front rack positioning during lower-body work
The weight should feel challenging but controlled , not unstable.
Loading Guidance
Choose a load that allows unbroken sets with solid posture
You should finish each set knowing you could complete 2–4 more reps
If balance becomes the limiter, reduce load
Execution Notes
Start from the rack with a strong front rack position.
Step forward under control.
Back knee lightly touches the ground.
Drive through the front heel to stand.
Complete all reps alternating legs.
Reset your breath and brace before each step.
Timing Expectation
Each set should take 20–30 seconds
Use the remaining time to rest and prepare for the next set
The clock exists to control rest, not create urgency.
Rule of Thumb
If elbows drop or you lose balance, the load is too heavy.
Strong positions matter more than heavier weight.
Front Rack Lunge (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 15 Minutes (5 Rounds for reps)
Every Minute on the Minute for 15 Minutes Complete…
Minute 1: 5 Bar Muscle Ups
Minute 2: Max Thrusters (95/65)
Min 3: Rest
Intended Stimulus
Thrusters show up in the Open almost every year and, for most people, they sit right next to burpees in the “I hate these” category. That doesn’t change the fact that they are one of the most effective full-body movements we can train.
They demand:
Legs
Shoulders
Midline
Breathing control
They are also very often paired with a pulling gymnastics movement , which is exactly what we’re doing today.
This workout is about learning how to produce repeatable power after upper-body fatigue and how to manage a high heart rate before touching the barbell.
How This Workout Should Feel
Pulling work creates shoulder and grip fatigue
Thrusters spike heart rate quickly
The rest minute allows partial recovery so each round can be a real effort
The goal is five strong thruster minutes , not one big round and four survival rounds.
Thruster Strategy
You have two valid approaches today:
Option 1 — Steady Pace
Move continuously for 45+ seconds at a sustainable rhythm.
Best for athletes who:
Prefer consistent output
Want minimal drop-off across rounds
Option 2 — Interval (Tabata Style)
20 sec work
10 sec rest
20 sec work
Then full minute rest.
Best for athletes who:
Produce higher peak power
Need short breaks to maintain speed
Choose the approach that lets you repeat similar numbers across all five rounds.
Movement Expectations
Gymnastics Minute
Should be completed in :20–:40 .
Scale so you earn rest before the thruster minute.
Thruster Minute
Bar should be light to moderate .
Reps should move quickly and consistently.
If the bar slows to a grind early, scale the load.
Big Picture
This workout trains:
Repeatable power output
Thrusters under fatigue
Recovery between hard efforts
Five consistent rounds is the goal. Not one hero round.
Step 1:
Minute 1: 5 – 10 Seated Strict Ring or Barbell Pull Ups
Minute 2: Max Thrusters (45/35)
Min 3: Rest
Step 2:
Minute 1: 5 – 10 Pull Ups (Banded, Strict, Jumping, Kipping)
Minute 2: Max Thrusters (75/55)
Min 3: Rest
Step 3:
Minute 1: 5 – 10 Chest to Bar Pull Ups
Minute 2: Max Thrusters (95/65)
Min 3: Rest
Step 5:
Minute 1: 10 Bar Muscle Ups
Minute 2: Max Thrusters (95/65)
Min 3: Rest