CrossFit Republic – CrossFit

Daily Strength W.O.D. – 16 Minutes (6 Rounds for weight)

Push Press (From the Rack)

3 – 2 – 2 -1 – 1 – 1

Log all 6 sets.

Intended Stimulus

This is a heavy pressing day focused on building to strong singles through the push press.

The early sets allow you to build and dial in mechanics. The later sets shift to heavier, more intentional lifts where power and timing matter more than volume.

The goal is to finish with heavy, technically sound singles , not to rush to a max.

Loading Guidance

Set 1 (3): ~70–75%

Set 2 (2): ~75–80%

Set 3 (2): ~80–85%

Set 4 (1): ~85–88%

Set 5 (1): ~88–92%

Set 6 (1): ~90%+ if moving well

Only increase weight if the previous lift was clean and controlled.

Execution Notes

Strong front rack position before every lift

Controlled dip — straight down, not forward

Explosive drive through the legs

Press to full lockout with the bar stacked overhead

Reset between every rep.

Common Errors to Avoid

Rushing the dip

Letting elbows drop before the drive

Pressing too early instead of using the legs

Catching with soft or unstable elbows

Rest

Take 2–2:30+ minutes between sets as weights get heavier.

Heavy singles require full recovery.

Rule of Thumb

If the bar slows significantly or you lose timing between dip and drive, stay at that weight or reduce slightly.

Power and precision matter more than chasing numbers.

Push Press (Weightlifting Variable Reps & Sets)

Daily Conditioning Team W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

Teams of 2

As Many Rounds and Reps as Possible in 12 Minutes of…

30 Pull Ups

30′ Handstand Walk

30 Chest to Bar Pull Ups

30′ Handstand Walk

30 Bar Muscle Ups

30′ Handstand Walk

Cones 15′ apart and split reps however desired with your partner.

Intended Stimulus

This is a high-skill gymnastics workout with a large amount of pulling volume and repeated inverted work.

The structure moves from:

Lower skill pulling → higher skill pulling → highest skill pulling while repeatedly interrupting with handstand walks that challenge shoulder stability and control.

The goal is steady progress through the ladder of skill , not rushing early and stalling out at bar muscle ups.

How This Should Feel

Early pull-ups feel manageable

Grip and shoulders fatigue quickly

Handstand walks become more challenging each time

Bar muscle ups are the separator in the workout

You should feel like you’re working the entire time with your partner without long breaks.

Pacing Expectations

Pull-ups: broken into quick, repeatable sets

Chest-to-bar: smaller sets, avoid failure

Bar muscle ups: controlled singles or small sets

Handstand walks: smooth and efficient, not rushed

If you blow up on pull-ups early, you won’t reach meaningful work later.

Movement Notes

Pull Ups / Chest to Bar

Stay efficient with your kip

Break before failure

Keep sets short and repeatable

Bar Muscle Ups

Stay composed

Avoid rushing into missed reps

Singles are acceptable and often faster late

Handstand Walk

Stay tight through the midline

Move under control

Break into smaller segments if needed

Big Picture

This workout trains:

Gymnastics stamina

Grip and shoulder endurance

Skill progression under fatigue

Manage your effort early so you can keep moving when the workout gets harder.

Step 1 Progression:

30 Horizontal Barbell Rack Pull Ups (Chest to Bar)

60′ Double Dumbbell Overhead Walk (35s/20s)

30 Seated Barbell Pull Ups (Chin Over Bar)

60′ Double Dumbbell Overhead Walk (35s/20s)

30 Jumping Pull Ups (Chin over bar, arms extended in start)

60′ Double Dumbbell Overhead Walk (35s/20s)

Step 2 Progression:

30 Seated Barbell Pull Ups (Chin Over Bar)

3 Half Wall Walks or Box Pike Walks

30 Jumping Pull Ups

3 Half Wall Walks Box Pike Walks

30 Pull Ups (Kipping or Banded Kipping or banded strict)

3 Half Wall Walks or Box Pike Walks

Step 3 Progression:

30 Pull Ups

3 Wall Walks

30 Chest to Bar Pull Ups

3 Wall Walks

30 Box Bar Muscle Up Transitions (You choose box height for challenge. Consult with coach for proper form. Body positions matters a lot for this drill box this can really help figure out the movement while being physically challenging)

3 Wall Walks

Step 5: RMU instead of BMU