CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 25 Minutes (Time)

For Time (Teams of 2) of…

100/80 Calorie Row

150 Double Unders

100 Deadlifts (185/125)

150 Double Unders

100/80 Calorie Row

M/F: 90 Calories

Only if all out of rowers, bike 3200/2600 (3.2/2.6 Kilometers) Meter Echo bike

RX+: 225/155

Intermediate: 155/105

Scaled: 135/95

Beginner: 75/55

Intermediate Example:

80/60 Calorie Row

80 – 120 Double Unders

100 Deadlifts (155/105)

80 – 120 Double Unders

80/60 Calorie Row

Scaled

50/40 – 80/60 Calorie Row

150 – 225 Single Unders

50 – 100 Deadlifts (75/55)

150 – 225 Single Unders

50/40 – 80/60 Calorie Row

Stimulus:

– 15:00-22:00.

– One athlete working at a time; switch as needed.

– Row in 6:00 or less.

– Double-unders in 3:00 or less.

– Deadlifts in 4:00 or less.

Double Under Modifications

– Modify Reps

– Double Under Attempts (2:00 – 3:00 Minutes)

– 150 – 225 Single Unders

– 400 Meter Ski

Deadlift Modifications

– Modify load

– Double Dumbbell variation

– Sumo Deadlift

Extra Work – Strength (5 Rounds for weight)

Deadlifts (Heavy)

4 – 4 – 4 – 4 – 4+

– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.

– Rest as needed between sets.

Extra Work – Core (Checkmark)

4 sets:

:20 Flutter Kicks

:10 Rest

:20 Russian Twists

:10 Rest

– Add weight to the Russian twists if desired.