CrossFit Republic – Compete

Core Endurance (Checkmark)

5 Rounds for Quality…

15 GHD Sit-Ups

:30 Second Hollow Hold

12 Toes To Bar

Rest 1:00
GHD machines are limited, so feel free to perform Ab Mat Sit-up instead. GHD sit-ups build trunk flexion volume under range. Hollow hold demands isometric midline tension – squeeze everything, low back pressed to the floor. T2B finish each round with dynamic hanging core work.

Estimated Time – 16:00

Squat Primer (Checkmark)

2 Rounds for Quality

10 Air Squats

10 Glute Bridges

5 Seated Box Jumps, 24/20 in
Estimated Time – 8:00

Front Squat (4 Rounds for weight)

4 Sets of 2 Reps @ 85% – 90% of 1RM

Rest 3:00 Between Sets
Heavy doubles today.

Estimated Time – 20:00

Back Squat (2 Rounds for weight)

2 Sets of 5 Reps @ 75% of 1RM

Rest 2:30 Between Sets
Estimated Time – 10:00

Battery (Checkmark)

Every 3:00 for 6 Rounds (18:00) Perform…

15/12 Calorie Row

10 Overhead Squats, 135/95 lbs
Overhead position locked out. If the bar starts to drift forward at the bottom, reduce weight. Hit depth in the squat and extend the hips at the top of EVERY rep. Testing an ancillary lift while heart rate is high from row. Lift should be unbroken every round. If OH squats just aren’t happening today, move to front squats.

Estimated Time – 18:00

CFR Compete WOD (Time)

For Time:

104 Wall Balls, 20/14 lbs, 10/9 ft

52 Pull-Ups

Time Cap – 9:00
To celebrate Semi-Finals kicking off we’re going to revisit a classic Regionals WOD from 2016, slightly modified. This is competition speed – controlled aggression, not redline. Make a plan for breaking the wall balls and stick to it. Hold a pace you could sustain in a semifinal setting. The pull-ups should be big sets. Score is total time.

Estimated Time – 9:00