CrossFit Republic – CrossFit
For the Coaches…
Please start daily and endurance on the same clock (20:00) in order to make time for everyone to knockout the short core work at the end.
Daily Strength and Conditioning W.O.D. – 20 Minutes (3 Rounds for time)
For Time:
12 Front Squats (155/105)
400 Meter Run
3 Minute Rest
9 Front Squats (185/125)
600 Meter Run
2 Minute Rest
6 Front Squats (225/155)
800 Meter Run
Score all three split times.
Row Scale Conversion for RX Distances: 500/400, 750/600, 1000/800
Intended Stimulus
This is a descending rep, ascending load workout paired with increasing run distances.
The front squats get heavier as reps drop, while the runs get longer, forcing you to manage fatigue differently in each section.
The goal is to execute clean, controlled barbell work under fatigue and maintain a consistent, repeatable running pace .
How This Should Feel
First set feels fast and manageable
Second set requires focus on the barbell
Final set is heavy and demands control before a long run
Each section should feel like a separate effort, with the rest allowing partial recovery.
Movement Expectations
Front Squats
Unbroken
From the Floor
First rep can be a squat clean
Stay tall, elbows high, and maintain a strong front rack.
Runs
Smooth and consistent
Avoid sprinting the first 400m
Treat the 600 like a hard 800
The 800m should feel like a steady push under fatigue
400 in 2:00 – 2:30
600 in 3:00 – 3:30
800 in 3:30 – 4:00
Pacing Strategy
Use the first round to establish rhythm
Stay composed on the heavier barbell in round two
Approach the final round with control, then push the last run
Final Thoughts
Today we’re working on:
Strength under fatigue
Running endurance after heavy lifts
The ability to transition between heavy barbell and aerobic work
Stay controlled on the bar so you can keep moving on the run.
Step 1:
Weights: 75/55, 95/65, 115/85
Distances: 100 Meters, 200 Meters, 400 Meters
Row Scale: 150/100, 250/200, 500/400
Step 2:
Weights: 95/65, 115/85, 135/95
Distances: 200 Meters, 400 Meters, 600 Meters
Row Scale: 250/200, 500/400, 750/600
Step 3:
Weights: 135/95, 155/105, 185/125
Distances: Same as RX
Step 5:
Weights: 185/125, 225/155, 255/175
Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 20 Minutes of…
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 and so on climbing by 2s of….
Double Dumbbell Front Squats (35s/20s)
Double Dumbbell Alternating Curtsy Squats (35s/20s) (Farmer’s Hold)
200 Meter Run or 15/12 Calorie Bike After Every Set (Both RX)
*Must maintain positive control of the dumbbells. No resting dumbbells on shoulders. Positive control means hands around the handles.
**The first rep may be a squat clean
Intended Stimulus
This is a long, lower-body dominant endurance workout with steadily increasing volume and constant aerobic interruption.
The front squats challenge quad and midline stamina.
The curtsy squats add unilateral demand and stability.
The run or bike keeps heart rate elevated and prevents full recovery.
The goal is continuous movement for 20 minutes while managing leg fatigue as volume climbs.
How This Should Feel
Early rounds feel fast and manageable
Middle rounds become a steady leg burn
Later rounds become a grind where pacing and discipline matter most
You should feel like your legs are constantly working with no true break.
Pacing Strategy
Early rounds: smooth, unbroken sets
Middle rounds: short, planned breaks
Later rounds: quick, repeatable sets
Do not sprint the first 5 minutes. This workout builds quickly.
Movement Notes
Front Squats
Stay upright
Full depth
Keep hands actively controlling the dumbbells
Curtsy Squats
Step back and across under control
Stay balanced and stable
Keep torso upright
Run / Bike
Steady pace
This is your breathing control, not a sprint
Final Thoughts
This workout is structured around:
Lower-body muscular endurance
Unilateral stability under fatigue
Aerobic consistency over a long duration
Step 1: 20s/10s
Step 2: 25s/15s
Step 3: Same as RX
Step 5: 50s/35s
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Core Finisher – 9 Minutes (Checkmark)
Every Minute on the Minute for 9 Minutes (3 Rounds) Complete…
Minute 1: 15 Right Side V – Ups
Minute 2: 15 Left Side V – Ups
Minute 3: 15 Elbow Plank Outside Mountain Climbers (L/R=1)