CrossFit Republic – CrossFit
Daily Bodybuilding Bro-Sesh W.O.D. – 32 Minutes (4 Rounds for weight)
0 – 8 Minutes: 4 Sets of 10 – 12 Reps of Double Dumbbell Parallel Chest Press (Log both dumbbells of last set)
8 – 16 Minutes: 4 Sets of 10 – 12 Reps of Single Arm Alternating Double Dumbbell Flys (Log both dumbbells of last set)
16 – 24 Minutes: 4 Sets of 16 – 20 Reps of Single Kettlebell Tate Press (Light moderate load to help wrist and shoulder mobility challenges) (Log kettlebell weight last set).
24 – 32 Minutes: 4 Sets of 16 – 20 Reps of Single Kettlebell Close Grip Skull Crushers
Chest + Triceps Bodybuilding Session
You’ll move through four 8-minute blocks, accumulating volume across pressing and accessory work. This is controlled strength and muscle development .
This session is focused on:
Building muscle in the chest and triceps
Improving joint positioning and control
Reinforcing pressing mechanics under lower load for higher volume
This is the work that supports heavier barbell lifts and higher-skill movements later.
Tempo (Concentric & Eccentric Control)
Every rep should be controlled on both sides of the movement:
Eccentric (lowering): where most of the muscle damage and growth happens
Concentric (pressing): where you apply force and reinforce position
Do not rush either because they’re equally as important.
If you drop the weight or bounce through reps:
You lose tension
You lose the benefit of the movement
You increase joint stress
Control builds strength and speed hides weakness.
Shoulder & Elbow Positioning
This is one of the most important pieces today.
Chest Movements (Press + Flys)
Shoulders stay pulled back and down
Elbows track at a natural angle , not flared straight out
Dumbbells stay stacked over wrists and elbows
If shoulders roll forward, you shift stress away from the chest and into the joints.
Tricep Movements (Tate Press + Skull Crushers)
Elbows stay fixed and controlled
Movement comes from the elbow, not the shoulder
Avoid letting elbows flare excessively or drift
If elbows move all over, the triceps stop doing the work.
These ranges:
Increase time under tension
Build muscle mass
Improve movement control
Strengthen connective tissue and joint stability
This is different than heavy barbell work. It fills the gaps.
Does This Help CrossFit? Yes and Here’s How
This type of training directly supports:
Stronger pressing (bench, push press, jerk)
Better lockout strength overhead
Improved muscle endurance in workouts with high reps
Healthier shoulders and elbows under volume
It also helps prevent:
Shoulder irritation from poor positioning
Elbow pain from overuse and instability
This is how you stay durable while increasing capacity.
Execution Standard
Full range of motion
Controlled tempo
Consistent reps across all sets
Choose weights that challenge you but allow control
If the weight forces you to rush reps or lose position, it’s too heavy. This work only matters if it’s done with intention.
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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 30 Minutes of…
250/200 Meter Ski Erg
30 Second Left Side Elbow Plank
1 Burpee Sandbag Over the Box (36/30) (150/100)
30 Second Right Side Elbow Plank
1 Burpee Sandbag Over the Box (36/30) (150/100)
30 Second Front Elbow Plank
1 Burpee Sandbag Over the Box (36/30) (150/100)
Add 1 Burpee Sandbag Over the Box to Each Round. For Example:
Round 2: 2 Each Time
Round 3: 3 Each Time
Round 4: 4 Each Time
…and so on. Planks never change.
*36″ = 30″ Box + 2 x 45s Stacked
**Burpee Sandbag Over the Box = Burpee + Sandbag Pick Up/Clean to Box + Push Bag Over to Other Side + Walk Around.
Athletes, you will NOT be getting up and over the box today. All I’d like to see is the burpee, get the sandbag on top of the box, push it over to the other side, and walk around. Proceed into the next burpee once you’ve walked to the other side.
Intended Stimulus
This is a long endurance workout with a steadily increasing workload.
The ski keeps the heart rate elevated. The planks create constant midline fatigue with no true rest. The sandbag work becomes the main challenge as reps climb each round.
The goal is steady, sustainable movement for the full 30 minutes while managing fatigue as volume increases.
How This Should Feel
Early rounds feel controlled and manageable
Mid rounds become a steady grind
Late rounds are dictated by sandbag fatigue and mental pacing
You should never feel fresh, but you should always feel capable of continuing.
Pacing Strategy
Ski at a consistent, moderate pace
Move through planks with strong positions, not relaxation
Stay controlled on sandbag reps early because they will add up quickly
If you rush the first 10 minutes, the last 10 will slow dramatically.
Movement Notes
Ski Erg
Smooth, repeatable effort
Use legs/hips first in the quarter squat and hinge with active lat (Back) muscles, arms second
Control breathing
Planks
Straight line from shoulders to heels
Stay braced and do not sag or pike
This is not rest
Sandbag Over Box
Stay close to the bag
Use hips to move it, not just arms
Be efficient with transitions around the box
Big Picture
This workout trains:
Aerobic endurance
Midline stamina under fatigue
Work capacity as volume increases over time
Modify workout by changing sandbag weight and height of box.