CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 30 Minutes – (5 Rounds for time)

Every 6 Minutes on the 6 Minutes for 5 Rounds of…

400 Meter Run or 500/400 Meter Row

20/16 Calorie Ski or 15/12 Calorie Bike

18 RIng Push Ups

Log all 5 times

If more athletes than bikes, add 3 minutes to the clock (33 Minutes), and stagger the start so that every athlete can bike. Heat 2 would go on the 3:00, 9:00, 15:00, 21:00, and 27:00

Intended Stimulus

– Monostructural focused workout with pacing being the main goal

– Moderate distance and calorie amount make no part of this workout a sprint

– Push ups under fatigue and rings for extra added stability and control focus

– Run/Row in 1:45 – 2:15

– Bike/Ski in 1:00 – 1:30

– Push Ups in :30 – 1:00

Ring Push Up Modifications

– Adjust elevation of rings

– Ring Push Ups from knees

– Regular push ups on floor (Feet or knees)

– Dumbbell Push Ups (feet or knees)

– Decrease reps

Run Modification

– 500/400 Meter Row or Ski

– Decrease distance

– Beginner: 200 Meters (250/200 M Row/Ski)

– Scaled: 300 Meters (400/300 M Row/Ski)

Bike Modification

– Decrease calories

– Beginner: 15/12 Calories

– Scaled: 18/14 Calories