CrossFit Republic – CrossFit

Daily Strength W.O.D. – 20 Minutes (5 Rounds for weight)

Heavy Day

Complete 5 Sets (From the Rack) of…

3 Push Press

2 Push Jerks

1 Split Jerk

Build in load each set. Start around 70 – 80% of your 1RM Push Press. Log all 5 sets.

Beginner Option

3 Strict Press

2 Push Press

1 Push Jerk

Intended Stimulus

Heavy overhead day with a technical focus.

Overhead complex that requires technical proficiency and execution.

The push press is the gatekeeper of strength, while the push jerk and split jerk will be very technique-dependent under fatigue.

Daily Conditioning W.O.D. – 8 Minutes (AMRAP – Reps)

Every Minute on the Minute for 8 Minutes Complete…

Minute 1: :45 Max Calorie Echo Bike

Minute 2: :45 Max Box Jumps (24/20)

*Record total reps completed.

**If short on bikes, alternate movements/stations with a partner.

Intended Stimulus

This is a repeat sprint workout . Each :45 effort should be high output, followed by just enough rest to go hard again.

The bike taxes the lungs and legs.

The box jumps test power and composure under fatigue.

The goal is to produce repeatable high effort , not one big round followed by a drop-off.

How This Should Feel

First round feels fast but manageable

Middle rounds feel uncomfortable

Final rounds require discipline to maintain output

You should feel like you’re working hard every round, but still able to move immediately when the next minute starts.

Pacing Guidance

Bike

Hard effort, not an all-out sprint in round one

Try to keep calories within 1–2 of each round

Box Jumps

Smooth and efficient

Stay relaxed on the jump

Step down if needed to keep moving

Partner Note

If sharing bikes:

One athlete starts on bike, one on box

Switch every minute

Keep transitions quick

Big Picture

This workout trains:

Repeatable power output

Fast recovery between efforts

Maintaining speed under fatigue

Consistency across all 8 minutes is the goal.