CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight)

Front Squats

Set 1: 5 Reps @ 65% 1RM

Set 2: 3 Reps @ 75% 1 RM

Set 3: 1+ Reps @ 85% 1RM

Athletes, just like the last two weeks, the set of “1+” should be a true max effort at that weight. It’s best to pick a goal rep amount and do your best to get there. If you get there and you’re feeling good, don’t stop. That’s the time to dig deep for a bigger set and surpass what you originally wanted. This is crucial for both mental and physical growth.

Mobility Areas of Focus for the Front Squat

– Thoracic Spine

– Shoulders

– Hips

– Ankles

Daily Conditioning W.O.D. – 15 Minutes (5 Rounds for calories)

Every 3 Minutes (for 15 Minutes Total (5 Rounds)) Perform:

20 Unbroken Wall Balls 20/14

:30 Row, Ski, or Bike (for calories)

RX+: 30/20

Scaled: 14/10

Beginner: Medicine Ball Thruster

Athletes, this is a sprint interval workout. In the past, we may have used all remaining time to move at a steady but aggressive pace for the most amount of calories possible but in this workout, you will only have 30 seconds to sprint as many calories as possible on the machine of your choice. If done right, this will make the wall ball a lot more challenging as time goes on. You may use the screen of your machine or the clock to track the 30 seconds of work but integrity is key here. This is a true max effort in 30 seconds exactly. Good luck.