CrossFit Republic – Compete

Shoulder Endurance (Checkmark)

5 Rounds for Quality of…

8 Strict Handstand Pushups

Handstand Walk, 50 ft

Rest 2:00 Between Sets
HSPU paired with handstand walk – both overhead movements, same stability demand. The walk challenges balance after pressing fatigue.

Scale the strict HS Pushups down to kipping, or strict seated DB press (40/25 lbs) if needed.

Scale HS Walk down to 4 wall walks.

Estimated Time – 18:00

Jerk Primer (Checkmark)

3 Rounds for Quality…

3 Push Press + 3 Push Jerks + 3 Split Jerks (Pick Load)

Rest 1:00
Warming up the dip-drive mechanics, overhead lockout, and split footwork before loading the complex. Build from an empty bar to about 40% by set 3.

Estimated Time – 8:00

Jerk Complex (5 Rounds for weight)

5 Rounds

1 Push Jerk + 2 Split Jerks @ 72% of 1RM Split Jerk

Rest 1:30 Between Sets
Jerk complex under load. Full reset between each rep in the set. The push jerk reinforces the dip-drive; two split jerks drill footwork and receiving position.

Estimated Time – 12:00

Battery EMOM (Checkmark)

Every 1:30 for 8 Rounds Perform…

40 DU’s

2 Push Press @ 60-65% of 1RM
Simulating comp-day heart rate with light load.

Estimated Time – 12:00

Pausing Dumbbell Bench (Checkmark)

3 sets of 8 reps, 70/50 lbs

Rest as needed between sets

Just a 1 second pause on chest
Estimated Time – 10:00

CFR Compete WOD (5 Rounds for reps)

Tabata – Bike Calories: 5 Rounds of…

:40 On / 2:50 Rest
The Tabata interval is 40 seconds of work followed by 2:50 of rest for 5 sets. Full blown redline each round. Every 3:30 for 5 sets! 40 seconds of absolute maximum effort. 2:50 should be plenty of rest for close to a full recovery each round.

Estimate Time – 18:00