CrossFit Republic – CrossFit
Daily Strength W.O.D. – 16 Minutes (4 Rounds for weight)
Close Grip Bench Press (Inside of knurling)
4 Sets of 8 Reps of Close Grip Bench Press
Intended Stimulus
This is an upper-body accessory strength session focused on triceps strength and pressing stability.
The closer grip increases demand on:
Triceps
Shoulder stability
Control through the bottom of the press
The goal is controlled, repeatable volume and not max weight.
Loading Guidance
Choose a weight that:
Allows all 8 reps to be completed with control
Feels challenging by reps 6–8
Leaves 1–2 reps in reserve
If elbows flare excessively or the bar path becomes inconsistent, reduce the load.
Execution Notes
Grip just inside the knurling.
Keep wrists stacked over elbows.
Lower the bar under control.
Light touch at the chest and no bouncing.
Full lockout at the top.
Maintain upper-back tension throughout the set.
Rest
Rest 90–120 seconds between sets.
Big Picture
This session supports:
Stronger lockout in pressing
Better control in bench variations
Transfer to push press and jerk strength
Quality reps matter more than heavier weight.
Daily Bodybuilding Bro – Sesh – 12 Minutes (4 Rounds for reps)
Every Minute on the Minutes for 12 Minutes Complete…
Minute 1: :Max Banded PVC Bicep Curls
Minute 2: Max Banded PVC Tricep Push Downs
Minute 3: Rest
Score is total reps of each round (Curls and Extensions Added Together)
Choose a band resistance that allows for 15 – 20 Good Quality reps each round.
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Endurance W.O.D. – 30 Minutes (Time)
For Time…
50/40 – 40/32 – 30/24 – 20/16 – 10/8 Calorie Row
100′ – 80′ – 60′ – 40′ – 20′ Sandbag Bear Hug Carry (150/100)
20′ Bodyweight Walking Lunge
Cones are 20′ Apart
Flow of the workout:
50/40 Calorie Row
100′ Sandbag Bear Hug Carry
20′ Walking Lunge
40/32
80′ Sandbag Bear Hug Carry
20′ Walking Lunge
…and so on.
Step 1:
70 lbs Sandbag/45 lbs Plate Carry
Step 2:
100/70 Sandbag
Step 3: Same as RX
GOAT Option – 20 Minutes (Checkmark)
GOAT Day – What This Is and How to Use It
In CrossFit, a GOAT is a movement or capacity that consistently limits you. It might be something you avoid, something that slows you down in workouts, or something you always have to scale. GOAT days exist to deliberately train those weaknesses instead of letting them stay weaknesses.
Structure
Choose two movements you want to improve
One should be cardio-based (bike, row, run, ski, etc.)
One should be a skill or strength skill (gymnastics, barbell cycling, positional work, etc.)
Build a workout that allows for quality reps and repeatable effort
This is not a test. Avoid redlining early or turning it into a max-effort workout.
Use loads, distances, and progressions that let you practice under mild fatigue without breaking down.
Time Guidance
12–20 minutes of working time is plenty
Short rest is fine if it keeps execution clean
What to Prioritize
Consistency across rounds
Movement quality over speed
Exposure to the movement without failure or panic
Example GOAT Day Workouts
Example 1: Engine + Gymnastics
10 Rounds:
Minute 1: 15/12 Cal Echo Bike
Minute 2: 20–30 seconds of Handstand Hold or Wall Walk Progression
Example 2: Aerobic Capacity + Barbell Cycling
Every 4:00 for 5 sets:
500m Row
6–8 Power Cleans (moderate, unbroken focus)
Finish with 1:00–1:30 remaining each round
Example 3: Running + Pulling Skill
4 Rounds:
400m Run
8–12 Strict Pull-ups or Ring Rows
Goal is repeatable pacing, not fastest round
Example 4: Machine + Overhead Stability
12–15 Minute AMRAP:
10/8 Cal Ski
8 Dumbbell Overhead Squats (light–moderate)
Choose a load you can move smoothly without pressing out
Example 5: Bike + Gymnastics Transition
6 Sets:
1:00 Assault Bike
1:00 Alternating Between Double-Unders or Single-Unders
Rest 1:00 between sets if needed to keep skills consistent
If you’re unsure what to pick, ask a coach. GOAT Day works best when you’re honest about what actually needs work—not what you’re already good at.