CrossFit Republic – CrossFit

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

Week 4 – Deadlift Cycle – Deload Ancillary Week

4 Sets of 10 – 12 Weighted Barbell Rack Back Extensions

*You may utilize plates or dumbbells behind your heels to get good leverage if you’re slipping. Legs to hip should be at about a 45 degree angle.

**You may use the foam cut outs to protect your hips against the bar.

***The individual in the example appears to be utilizing a kettlebell but athletes may use plates, kettlebells, or dumbbells to get the job done.

Athletes, this deadlift cycle will run for approximately 12 – 16 weeks dependent on how everyone is feeling. Every 4th week we will incorporate a posterior ancillary exercise to deload from a heavy barbell and focus on filling the gaps.

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Conditioning W.O.D. – 15 Minutes (Time)

For Time…

5 Rounds of…

:30 Front Elbow Plank Hold

15/12 Calorie Echo Bike

10 Double Dumbbell Burpees (50s/35s)

Modify echo bike with a 20/16 Calorie Row

Intended Stimulus

2:00-3:00 per round.

Bike in :45-1:00

Dumbbell burpees in :30-1:00.

Plank holds in 1-3 sets and under 1:00.

Step 1:

– 15 – 20 Second Elbow Plank from Feet or Knees

– 10/8 Calorie Echo Bike or 12/9 Calorie Row

– 25s/15s

Step 2:

– 12/9 Calorie Echo Bike or 15/12 Calorie Row

– 20 – 30 Second Elbow Plank from Feet

– 35s/20s

Step 3: Same as RX

Step 5: 70s/50s

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