CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)

Half Kneeling Landmine Strict Shoulder Press

4 Sets of 10 – 12 Each Arm

Build in weight as you go. Barbells can be anchored with either two plates or in the rivets of the wall. The arm pressing is ALWAYS the arm opposite of the forward lunged leg. Utilize an ab mat or yoga mat for the opposite knee if needed.

Intended Stimulus

This is a single-arm pressing and stability exercise .

The goal is to build:

Shoulder strength

Core stability

Unilateral balance between left and right sides

The half-kneeling position removes momentum and forces you to stay controlled through the torso.

Execution Notes

Stay tall, ribs down, core braced

Press in a slight arc following the landmine path

Full lockout at the top

Control the lowering every rep

No leaning back or shifting side to side.

Loading Guidance

Start light and build across sets

Final sets should feel challenging in the 10–12 rep range

You should have 1–2 reps in reserve each set

If you lose balance or positioning, reduce weight.

Common Errors

Pressing with the same side as the forward leg

Overextending the lower back

Letting the elbow flare excessively

Rushing the reps

Final Thoughts

This movement improves:

Shoulder stability

Core control during pressing

Imbalances between sides

Strong, controlled reps here carry over to overhead work and barbell lifts.

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 15 Minutes of…

3 Wall Walks

15 Burpees

60 Double Unders

Intended Stimulus

4-6 rounds for most; advanced athletes 6+.

Wall walks in under 1:00.

Burpees in under 1:00 to start; never more than 1:30.

Double-unders in under 1:00 to start; never more than 1:30.

Wall walks will impact burpee speed as this one goes on.

Burpees must be a full stand up with a jump off the ground and a hand clap above the head

Coaching Goals

Coach athletes to keep the midlines engaged to aid in avoiding excessive overextension of the trunk during the wall walks.

Ensure athletes maintain an active shoulder and lock-out through the supporting arm on each wall walk step, and control the descent.

Keep athletes moving on the burpees, scaling volume if needed to avoid excessive rest.

Step 1:

3 Inch Worms to Push Up

10 Burpees

40 – 60 Singles

Step 2:

1 Wall Walk or 3 Half Wall Walks

10 Burpees

60 – 90 Single Unders

Step 3:

2 Wall Walks

15 Burpees

40 Double Unders

()

Optional Extra Work (5 Rounds for reps)

5 Rounds of…

2:00 MInutes

15/12 Calorie Echo Bike

Max Handstand Push Ups

Rest 1 Minutes

RX athletes may utilize 25lbs plates and an abmat in the middle. In the likely event of more athletes tha bikes, the bike should be done in a minute

Step 1: 10/7 Calorie Bike and Max Double Dumbbell Push Press (Athlete Chooses, Coach Consults)

Step 2: 12/9 Calorie Bike and Max Handstand Push Ups (2 Ab Mats)

Step 3: 15/12 Calorie Bike and Max Handstand Push Ups (1 Ab Mat)