CrossFit Republic – CrossFit

Phat Muscle Project Summer Drop!

New summer flavors, electrolytes, and Vitamin K + D will make it to the shelves and we wanted to remind everybody that Phat Muscle Project is a locally owned and operated supplement company right here in the Ozarks that we’re proud to partner with.

We’ve trusted and used Phat Muscle Project supplements ourselves for awhile now and we can confidently say this: we would never put products on our shelves that we didn’t personally believe in. We’re never going to sell you on things you don’t need. But when there is a real need like protein, creatine, vitamins, electrolytes, recovery support, convenient nutrition on the go, Phat Muscle Project continues to separate themselves in quality.

This is Zach here for a second… I’ve been taking supplements for probably 17 years now. Back when my mom thought my protein powder was steroids and almost kicked me out of the house a few times because of it. I’ve tried nearly every company under the sun, toured manufacturers, and lived through the era of sketchy illegal pre-workouts in the 2000s.

Nothing compares to Phat Muscle Project.

Taste. Quality. Manufacturing. Price point. Consistency.

They’ve blown me away.

And look, nothing beats whole foods. That should always be the foundation. But the reality is most people are busy, underprepared, and trying to survive long work days, kids’ schedules, and life. Supplements are exactly that… supplements. They help fill gaps when life gets hectic.

A lot of people will say they “don’t budget for supplements” but then think nothing about spending money at gas stations, drive-thrus, vending machines, or grabbing random convenience food throughout the week because they got hungry and weren’t prepared.

Sometimes budgeting for protein powder, electrolytes, or quick recovery options is actually the better long-term decision because it helps you make a better choice when you’re on the go instead of defaulting to whatever is easiest in the moment.

If you have questions about anything on the shelves, ask us. We’ll always give you an honest answer and point you toward what’s actually useful for your goals.

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Thrusters from the Rack

3 – 3 – 3 – 3 – 3

Build to a heavy set of 3 thrusters from the rack

Intended Stimulus

This is a heavy barbell cycling strength session focused on:

Leg drive

Front rack positioning

Overhead timing

Breathing under load

Starting from the rack removes the clean and allows full focus on the thruster itself.

The goal is to progressively build to a heavy but technically sound triple.

What Makes Heavy Thrusters Difficult

Thrusters challenge:

Leg strength

Front squat positioning

Shoulder stamina

Midline stability

Breathing mechanics

The hardest part for most athletes is not the squat or the press individually — it’s maintaining position and timing while fatigued.

Execution Notes

Front Rack

Elbows high

Bar resting on shoulders, not held in the hands

Upper back active and tight

Squat

Full depth

Stay braced through the bottom

Knees track out

Chest stays upright

Drive

Aggressively extend hips and legs

Transfer force directly into the bar

Press under the bar, not after momentum dies

A good thruster feels connected from the floor to overhead.

Breathing & Bracing

Heavy thrusters expose poor breathing quickly.

Before each rep:

Big breath into the stomach

Brace hard

Maintain tension through the squat

Most athletes will:

Re-breathe at the top

Reset briefly before the next rep

Don’t rush yourself into bad positions.

Building Strategy

Early sets should establish rhythm and positioning

Middle sets should feel challenging but smooth

Final sets should be heavy without turning into survival reps

If bar path or front rack position falls apart, stop building.

Common Errors

Elbows dropping in the squat

Losing brace at the bottom

Pressing too early before hip extension finishes

Turning the thruster into a front squat + strict press

Final Thoughts

If the bar crashes back to your shoulders after each rep, you’re losing control and wasting energy. Focus on a nice and smooth transition into each rep and don’t sacrifice the barbell cycling form for more weight.

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

3 Rounds of…

9 Thrusters (95/65)

35 Double Unders

Directly Into…

2 Rounds of…

9 Thrusters (115/85)

35 Double Unders

Directly Into…

1 Round of…

9 Thrusters (135/95)

35 Double Unders

**Dumbbells included in steps below as a scaling tool if front rack positions makes for uncomfortable thrusters when using a barbell.

Intended Stimulus

This is a progressively heavier sprint workout .

The volume stays manageable while the barbell demand increases:

Early rounds → fast cycling and breathing control

Middle rounds → barbell stamina and efficiency

Final round → composure under heavier load

The challenge is managing fatigue while the thrusters become less forgiving.

Time Domain Breakdown

Thrusters

95/65: :20 – :40

115/85: :30 – :60

135/95: :40 – 1:30

Double Unders

:20 – :50

Workout Expectation

Fast: 6–9 minutes

On pace: 9–12 minutes

Longer: 12–15 minutes

If the final barbell turns into repeated failed reps or long staring contests, the loading is too aggressive.

Movement Notes

Thrusters

Full squat depth

Stand completely before pressing

Use leg drive to move the bar overhead

Keep elbows high in the front rack

The heavier the bar gets, the more important breathing and timing become.

Double Unders

Relax shoulders and grip

Stay efficient

Don’t rush after hard thruster sets

Misses matter more later in the workout.

Pacing Strategy

Weight 1

Smooth and aggressive

Likely unbroken for many athletes

Weight 2

Controlled cycling

May become 2 quick sets

Weight 3

Stay composed

Fast singles are acceptable if needed

The workout is won by avoiding panic as the bar gets heavier.

Loading Guidance

The final weight should still allow:

Clean reps

Safe front rack positions

Repeatable movement under fatigue

If 135/95 feels like a max thruster, scale down.

Final Thoughts

If the heavier thrusters completely change your movement mechanics, the weight exceeded the intended stimulus.

Step 1:

Barbell: 45/35, 65/45, 75/55

Dumbbells: 10s/5s, 15s/10s, 20s/15s

Jump Rope: 35 Single Unders or Line Hops or Plate Taps

Step 2:

Barbell: 45/55, 75/55, 95/65

Dumbbells: 20s/15s, 25s/20s, 30s/25

Jump Rope: 35 Single Unders

Step 3:

Barbell: 75/55, 95/65, 115/85

Step 5: 115/85, 135/95, 155/105