CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)
Double Dumbbell Box Step Ups for Load
4 Sets of 10 (R/L = 2) (20/20)
Log both dumbbells of each set
Athletes whose knees are below the top lip of the box may utilize shorter boxes of 16 – 20 Inches of height mixing it up with plates to gain the best training value possible.
Intended Stimulus
This is a unilateral leg strength and control movement .
The focus is on:
Driving through the working leg
Controlling the full range of motion
Eliminating assistance from the trailing leg
This is not about moving the heaviest dumbbells possible. It’s about the quality of each rep . If you can do that under a heavy load, you’re good. If not, you’re losing training value.
Execution Standard
Full foot on the box
Drive through the lead leg
Stand to full extension at the top
Control the descent
The trailing leg should not assist the lift.
Key Constraint (Non-Negotiable)
If your back foot touches the box before your front leg fully extends , the weight is too heavy.
That means:
You’re pushing off the back leg
You’re avoiding full extension
You’re turning it into a different movement
Fix it by reducing the load.
Loading Guidance
Start with a weight you can control for all 10 reps each leg
Build each set only if you can maintain full extension and balance
Final set should be challenging but clean
If balance or control is lost, stay at the same weight or drop.
Movement Notes
Keep chest upright
Knee tracks over the toe
Control both up and down and don’t fall off the box
Stay balanced before initiating each rep
Final Thoughts
If you need momentum to get up, you’ve already gone too heavy.
Daily Conditioning Team W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 15 Minutes Splitting Reps however desired of…
1 Rope Climb
60′ Double Dumbbell Farmer’s Hold Walking Lunges (50s/35s)
20 Box Overs (24/20)
2 Rope Climbs
60′ Double Dumbbell Farmer’s Hold Walking Lunges (50s/35s)
20 Box Overs (24/20)
3 Rope Climbs
60′ Double Dumbbell Farmer’s Hold Walking Lunges (50s/35s)
20 Box Overs (24/20)
Climb by 1 Rope Climb Each Set Until Time Expires
*Cones 30′ Apart
Intended Stimulus
This is a grip and pulling fatigue ladder layered into a partner format.
Rope climbs increase each round → pulling fatigue compounds
Lunges → constant tension on grip and shoulders
Box overs → steady aerobic output
The workout is limited by grip management and rope climb efficiency , not conditioning alone.
Time Domain Breakdown
Rope Climbs (per rep): :15 – 20
Lunges (60′): 1:00 – 2:00
Box Overs (20): 1:30 – 2:30
Round Expectation
Early rounds: 2:30 – 4:00
Mid rounds: 3:30 – 5:30
Later rounds: 5:00+ (rope climbs dominate)
Expect to reach somewhere in the round of 4–7 rope climbs depending on pacing and efficiency.
Strategy Notes
Rope Climbs
Stay efficient — use legs as much as possible
Avoid unnecessary jumps or wasted effort
Switch early before grip is gone
Lunges
Controlled steps
Stay tall
Don’t burn grip trying to rush
Box Overs
Smooth pace
Step or jump based on what keeps you moving
This is where you keep the workout flowing
Final Thoughts
If your rope climbs fall apart early, you waited too long to switch.
Step 1:
2:1 Rope Walk (Leg Assisted or Unassisted or 6:1 Hand Exchanges on Rings (R/L=1)
Dumbbells: 35s/20s
Box Overs or Box Step Overs
Step 2:
1:1 Half Rope Climbs or 3:1 Seated Rope Pull Ups (Not Rope Walks) or 2:1 Rope Walk with Three Knee Raises or 1:1 Box Elevated Rope Walk
Dumbbells: 35s/20s
Box Overs or Box Step Overs
Step 3: Same as RX
Step 5: Legless Rope Climbs, 30/24, and 70s/50s