CrossFit Republic – CrossFit

Volunteers Needed for The Barbell Games!

Moving an entire gym offsite to a full venue across town isn’t the easiest way to run a competition.

It would be simpler to stay in-house, keep it small, and do what’s convenient.

But that’s not why we do this.

We still believe in this sport and what it’s done for people. We believe in the value of stepping onto a floor, testing yourself, and finding out what you’re capable of. Local competitions are still the backbone of CrossFit. Normal, hard-working people doing extraordinary things because they chose to show up and try after working tirelessly in their home base boxes day in and day out.

That’s what The Barbell Games – Team Fitness Competition 2026 is about and why we enthusiastically take an adjacent floor to the powerlifting, olympic lifting, and strongman competitions.

And the truth is, events like this don’t happen without people who believe in it the same way.

We need volunteers who want to support the athletes, uphold the standards, and help create the kind of competition environment that this sport deserves.

Can’t compete this year? No problem.

You can still be part of it.

We need help with:

• Judging

• Reset crew

• Set-up

• Load-in

• Load-out

Can’t be there all day Saturday? That’s fine too.

Load-in and load-out will need as many hands as possible during shorter windows, and every bit helps.

If you believe in this sport the way we do, we’d appreciate the support.

Volunteer here:

https://forms.gle/JkmFgyA6DoU95bdf9

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Back Squats

2 – 2 – 2 – 2 – 2+

Sets 4 and 5 are the same load.

Intended Stimulus

This is a heavy strength day focused on low-rep, high-quality work.

The doubles allow you to handle heavier weight without the fatigue of higher reps, while the final 2+ set gives you the chance to push if the bar speed and positions are still solid.

The goal is to build to a challenging working weight and repeat it, not to max out early.

Loading Guidance

Sets 1–3: Build gradually

Sets 4–5: At or near your heaviest working weight

Final set (2+): Same weight as set 4 unless the previous set felt very easy

Target range:

~80–85% for early sets

~85–90% for final sets depending on the day

You should finish the last set with 2–3 strong reps possible , but stop before form breaks down.

Execution Notes

Treat every rep like a single

Full brace before every descent

Control the bottom position

Drive straight up, no shifting forward

Depth and bar path should look the same on every rep.

Rest

Take 2–3 minutes between sets.

Heavy doubles require full recovery to stay technical.

Rule of Thumb

If rep speed slows dramatically or your position changes, stay at the weight. Heavy and repeatable is the goal, not survival reps.

Back Squat (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D. – 14 Minutes (5 Rounds for reps)

5 Rounds for Reps of…

In a 2:00 Timeframe Complete…

60′ Double Dumbbell Walking Lunges (Farmer’s Carry Style) (50s/35s)

Max Box Overs (24/20)

Rest 1:00 Between Rounds

Cones 30′ Apart

*Score is total box overs completed in 5 rounds.

Intended Stimulus

This is a repeat sprint interval workout with heavy leg fatigue before a max-effort movement.

The lunges act as a buy-in that taxes the legs and grip, forcing you to perform box overs with elevated heart rate and tired quads. Each round should feel like a hard push, followed by just enough rest to do it again.

The goal is to keep box over numbers consistent across all 5 rounds .

Time Targets

Lunges should take about :40–:50

That leaves about 1:00 or less for box overs

If lunges take longer than a minute, the dumbbells are too heavy.

How This Should Feel

Round 1 feels strong

Rounds 2–3 feel uncomfortable

Rounds 4–5 require discipline to keep moving

You should feel recovered enough after the 1-minute rest to push again.

Movement Notes

Walking Lunges (Farmer Carry Style)

Stay tall

Small controlled steps

Keep shoulders back and core tight

No rushing

Box Overs

Smooth and efficient

Step or jump based on what keeps you moving

Avoid redlining in the first round

Pacing Strategy

This workout is accomplished by consistency , not by the biggest first round.

Try to keep box over numbers within a small range every round.

Big Picture

This workout trains:

Repeatable leg stamina

Grip and midline endurance

The ability to produce power after fatigue

Stay controlled on the lunges so you can attack the box.

Step 1:

60′ Walking Lunges or 12 – 16 Forward or Reverse Lunges (R/L=2)

Max Back and Forth Broad Jumps

Step 2:

60′ Double Dumbbell Walking Lunges (Farmer’s Carry Style) (25s/15s)

Max Plate Overs (2x45s/1×45)

Step 3:

60′ Double Dumbbell Walking Lunges (Farmer’s Carry Style) (35s/20s)

Max Box Overs (24/20)

Step 5:

60′ Double Dumbbell Walking Lunges (Farmer’s Carry Style) (70s/50s)

Max Box Overs (24/20)

Endurance W.O.D. – 30 Minutes (Time)

For Time…

Buy In: 60/48 Calorie Echo Bike

5 Rounds:

30′ Single Kettlebell Walking Lunges (Farmers Carry Style Right Arm) (35/20)

15 Single Kettlebell Goblet Squats (35/20)

30′ Single Kettlebell Walking Lunges (Farmer Carry Style Left Arm) (35/20)

15 Single Kettlebell Goblet Box Step Ups (35/20) (24/20)

Buy Out: 60/48 Calorie Echo Bike

Intended Stimulus

This is a long endurance workout focused on leg stamina, grip endurance, and steady aerobic output.

The bike at the start and end raises heart rate, while the kettlebell work keeps constant tension on the legs and midline. This is not meant to be fast, it is meant to be steady, controlled, and continuous .

The goal is to move at a pace you could maintain for the entire workout without long rest breaks.

How This Should Feel

Buy-in bike should feel strong but controlled

Legs fatigue steadily through the 5 rounds

Grip and midline become noticeable late in the workout

Final bike should feel uncomfortable but manageable

You should feel like you are working the entire time, but never sprinting.

Pacing Guidance

Bike

Strong effort, not all-out

Pick a pace you can repeat at the end

Lunges

Controlled steps

Stay tall through the torso

Keep core tight

Goblet Squats

Smooth tempo

Full depth

Use breathing to stay relaxed

Box Step Ups

Step, don’t rush

Stay balanced

Keep the kettlebell close

Time Expectation

Faster pace: 18–22 min

Moderate pace: 22–26 min

Controlled endurance pace: 26–30 min

If the first bike is a sprint, the last bike will be rough.

Big Picture

This workout builds:

Aerobic endurance

Single-arm stability

Leg stamina under fatigue

Grip and core durability

Stay smooth early, stay disciplined in the middle, and finish strong.