CrossFit Republic – CrossFit

CrossFit Republic COMPETE Launches this Saturday

We’re officially launching our in-person COMPETE program this Saturday, March 28th from 6:00 – 8:00 AM with Coach Kyle.

This class is designed for athletes who want extra training beyond the daily group class and who can handle a higher level of independence in their workouts. Programming will follow the release of our daily CrossFit class workout and will be built to fill gaps in barbell work, higher-level skills, strength, and overall variance.

All current CrossFit Group Class members have this included in their membership, but this class will benefit athletes the most who:

Have a solid grasp of foundational movements

Have intermediate-level strength and gymnastics ability

Can scale and modify workouts without excessive coaching direction

If you’re not quite there yet but you generally understand how to adjust workouts on your own and stay on task, this class may still be a good fit.

For non-members, this class will run at a $30 drop-in rate.

If you’re a member and want to view the programming in Wodify:

Go to Programs and switch from “CrossFit” to “Compete” and the programming will appear there.

We’re looking forward to building a stronger competitive group inside CFR and raising the level of training across the board.

Daily Strength W.O.D. – 20 Minutes (Weight)

Find a 1 Rep Max Deadlift

(Yes we are starting a deadlift cycle. You’re welcome. I live to please).

Today is a max effort strength day .

The goal is to build to the heaviest deadlift you can perform with solid mechanics.

Max days are not about rushing to a big number.

They are about building intelligently , making smart jumps, and putting yourself in the best position to succeed when the bar gets heavy.

Intended Stimulus

Work up to a heavy single

Take your time between attempts

Make smaller jumps as you approach heavy weight

Prioritize position and bar path over chasing numbers

Most missed maxes happen because athletes make jumps that are too big once they reach 80–90%.

How to Build Up

Early sets (under ~70%)

Move quickly

Focus on setup and bar path

Do not waste energy with too many reps

Middle sets (70–85%)

Start taking more time between lifts

Treat every rep like a real attempt

Keep jumps moderate

Heavy sets (85%+)

Take longer rest

Make small jumps

Only go up if the last lift looked clean

If 85% feels off, going heavier will not fix it.

Suggested Jump Pattern (Example)

Not required, just a guideline:

50%

60%

70%

75%

80%

85%

90%

Small jumps from there

Once you reach heavy weight, jumps of 5–10 lbs are often better than big jumps.

Small jumps lead to bigger PRs.

Technical Focus

Setup

Bar over mid-foot

Shins close to the bar

Lats tight before the pull

Brace before you move

Pull

Push through the floor

Keep the bar close

Chest and hips rise together

Finish

Stand tall

Do not lean back excessively

Control the lockout

Important Reminder

If form breaks down:

Stop

Reset

Reduce the jump

Fix the position

A true max is the heaviest lift you can perform with control , not the heaviest lift you can survive.

Goal Today

Be patient early and precise when it gets heavy and let good reps lead to a big lift.

Deadlift

Daily Conditioning Team W.O.D. – 8 Minutes (Calories)

Teams of 2

Complete as many calories as possible on the row with a partner.

One partner must remain in the front elbow plank the entire time. As soon as they drop from the plank, the rower must stop and they must switch. The rower cannot go until the other partner has begun planking.

Modify the front elbow plank with a high plank on hands.