CrossFit Republic – CrossFit
RESTORE • REBUILD • PERFORM
Our next Yoga cycle at CrossFit Republic runs from June 13 through August 9 with classes every Saturday at 10:30 AM.
Led by Instructor Katie Fulp, who brings 15+ years of experience, this 8-week block program is designed to improve flexibility, balance, coordination, stability, recovery, and overall movement quality. Whether you’re looking to support your CrossFit training, move better in everyday life, or create more balance in your overall health and fitness, this program is built for all experience levels.
$120 for the full 8-week program
$15 drop-ins available if you’d prefer to attend at your leisure
Please note: We will not hold class during 4th of July weekend, but the program will still include all 8 sessions.
To maintain the integrity of quality coaching and sound instruction, classes will be capped at 20 participants.
Follow our social media pages for registration details and additional program updates.
The link to purchase all 8 weeks is in the bio and comment section!
Daily Strength W.O.D. – 15 Minutes (Weight)
Build to a heavy but quality set of…
2 Snatch Pulls + 1 Power Snatch
*Does not need to be unbroken.
**The snatch pull is completed with long arms and just a shrug (triple extensions). No elbow drive.
***Complete at least 5 sets
Intended Stimulus
This is a technical development session focused on:
Bar path
Pull mechanics
Lat engagement
Timing and extension
Position awareness under load
Today is less about max loading and more about creating opportunities for:
Repetition
Coaching feedback
Immediate correction
Better understanding of the movement
This is where coaches can really slow athletes down and teach the mechanics of the snatch.
Why This Complex Works
The snatch pulls isolate:
The first pull
Proper positioning
Staying connected to the bar
Full extension
Then the power snatch tests whether the athlete can carry those exact mechanics into the complete lift.
A lot of athletes pull well until they know they have to go overhead. Then everything changes:
They lose tension
Yank with the arms
Stop using the legs
Disconnect from the bar
This complex exposes that immediately.
The Importance of the Lats in Olympic Lifting
The lats are one of the biggest missing pieces in developing Olympic lifters.
Your lats:
Connect the barbell to your body
Keep the bar close
Transfer force from the legs and midline into the arms and ultimately the barbell
Without lat engagement:
The bar drifts away
Power leaks
Extension becomes inefficient
Turnover becomes inconsistent
What Good Lat Engagement Looks Like
Athletes should feel like they are:
Pulling the bar INTO themselves
Keeping the armpits “tight”
Actively sweeping the bar back into the hips
The arms are not just hanging loose.
The lats create tension that allows:
Force from the floor
Through the legs and hips
Through the trunk
Into the barbell
That connection is what makes strong Olympic lifts look smooth and effortless.
Snatch Pull Focus
During the pull:
Stay over the bar
Push through the floor
Keep the bar connected to the body with the lats
Finish vertically through hips, knees, and ankles
The pull should feel:
Tight
Connected
Balanced
Not loose and yanked upward with the arms.
Power Snatch Focus
The power snatch should simply be:
The same pull
Followed by an aggressive turnover overhead
If the pull changes because the athlete is worried about getting under the bar, that’s the issue coaches should attack today.
What Coaches Should Watch For
Good Signs
Bar stays close
Extension finishes completely
Athlete stays balanced through the feet
Elbows stay high and outside during the pull
Common Errors
Early arm bend
Bar looping away from the body
Losing lat tension off the floor
Jumping forward or backward excessively
Pulling “up” instead of staying connected to the body
Loading Guidance
Build gradually
Quality dictates loading today
Advanced athletes can challenge heavier power snatches
Developing athletes should prioritize mechanics and consistency
The best sets today will look the same at heavier loads as they did light.
Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible with a Partner in 12 Minutes of…
60 Pull Ups
60/48 Calorie Echo Bike
30 Chest to Bar Pull Ups
30/24 Calorie Echo Bike
Intended Stimulus
This is a high-volume pulling and aerobic output workout .
The challenge is balancing:
Grip fatigue
Pulling stamina
Bike intensity
Recovery management
The pull-up volume is high enough that strategy matters immediately. Teams that manage fatigue early will continue moving while others stall on the rig.
Time Domain Breakdown
60 Pull Ups
3:00 – 4:00
60/48 Cal Echo Bike
3:00 – 4:00
30 Chest to Bar Pull Ups
2:00 – 3:00
30/24 Cal Echo Bike
1:00 – 2:00
Workout Expectation
Most teams complete:
1 full round + partial second round
Advanced teams may approach:
2+ rounds
This workout is dictated more by pulling endurance than conditioning alone.
Strategy Notes
Pull Ups
Small, repeatable sets early
Avoid hitting failure
Fast transitions beat hero sets
Examples:
5s
10s
Short alternating intervals
Chest to Bar
More technical and demanding
Stay efficient in the kip
Break before the movement breaks down
Missing reps here becomes very expensive.
Echo Bike
Hard but sustainable pace
Don’t destroy your legs trying to “win” calories
Use the bike to recover grip and pulling muscles slightly
Short aggressive calorie bursts usually work best.
Partner Strategy
One athlete should always be moving
Communicate transitions before stopping
Avoid one athlete carrying too much pulling volume early
This workout rewards consistency more than hero efforts.
Common Errors
Opening with massive pull-up sets
Going to failure early
Overbiking and destroying recovery
Letting transitions become rest periods
Final Thoughts
If your pull-up sets collapse early, your opening strategy was too aggressive.
Step 1:
40 Seated Banded Lat Pull Down with PVC
40/32 Calorie Echo Bike
20 Seated Barbell Strict Pull Ups
20/16 Calorie Echo Bike
Step 2:
40 Jumping Pull Ups
40/32 Calorie Echo Bike
20 Pull Ups (Kipping or Banded)
20/16 Calorie Echo Bike
Step 3:
40 Pull Ups
40/32 Calorie Echo Bike
20 Chest to Bar Pull Ups
20/16 Calorie Echo Bike
Step 5:
60 Chest to Bar Pull Ups
60/48 Calorie Echo Bike
30 Bar Muscle Ups
30/24 Calorie Echo Bike