CrossFit Republic – CrossFit
Daily Strength W.O.D. – 18 Minutes (5 Rounds for weight)
Back Squats for Load
10 – 8 – 6 – 4 – 2
Approximate Percentages Guidance:
Set 1: 60% – 65%
Set 2: 65% – 70%
Set 3: 70% – 75%
Set 4: 75% – 80%
Set 5: 80% – 85%
Target Effort: ~ RPE 8 each set
→ You should have ~2 reps in reserve every time.
Intended Stimulus
This is a descending rep strength build where load increases as reps decrease.
The goal is not to hit a max.
The goal is to work at challenging but repeatable intensities while maintaining position.
If you finish a set with nothing left, you overshot.
Bracing — “Going Under Water”
Think about what you do before going underwater:
You take a deep breath
You pressurize your torso
You hold that pressure
That’s what we want here.
What That Means in Practice
Before each rep:
Inhale deep into your stomach (not your chest)
Expand your belly, sides, and lower back
Lock that air in
Brace your abs around that pressure
Now your torso becomes rigid and stable .
Why This Matters
That pressure:
Supports your spine
Keeps your torso from collapsing
Allows you to transfer force from hips → bar
If you lose that pressure:
Chest drops
Knees shoot forward
Load shifts into quads and knees instead of hips
External Hip Rotation & Being Rooted
You should feel like you’re screwing your feet into the floor .
What that does:
Creates external rotation at the hips
Activates the glutes
Keeps knees tracking out over the toes
What to Look For
Knees move out, not collapse in
Weight stays through mid-foot
You feel tension in hips, not just quads
If knees cave:
You lose hip engagement
More stress goes to knees
You become less stable under load
Upper Back & Bar Position
Before every rep:
Pull the bar down into your shoulders
Squeeze your upper back tight
Lock your lats in
This creates a solid shelf for the bar and keeps your chest from dropping.
Execution Notes
Big breath and brace before every rep
Control the descent
Stay rooted through the feet
Drive up with hips and legs together
Every rep should look the same.
Final Thoughts
If your knees are coming in or your chest is dropping, you lost your brace or your hip position — fix that before adding weight.
Back Squat (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (Time)
For Time…
40 Calorie Row
200 Double Unders
40 Calorie Row
Intended Stimulus
6:00-10:00.
This is an all-out sprint. All gas, no breaks.
Row each time in 2:00 or faster.
Double-unders in 4:00 or faster.
Step 1:
30 Calorie Row
100 – 200 Single Unders or Bike Pedals or Plate Taps
30 Calorie Row
Step 2:
30 Calorie Row
200 – 300 Single Unders (User discretion)
30 Calorie Row
Step 3:
40 Calorie Row
100 – 200 Double Unders
40 Calorie Row