CrossFit Republic – CrossFit

Daily Strength W.O.D. – 10 Minutes (3 Rounds for weight)

Standing Strict Shoulder Press

Set 1: 5 Reps @ 60%

Set 2: 5 Reps @ 70%

Set 3: 5+ Reps @ 80%

Block 2 of our Strict Press strength cycle. We have increased our percentages for todays training.

Daily Conditioning W.O.D. – 16 Minutes (Time)

Every 4 Minutes on the 4 Minutes as Fast as Possible of…

40 Double Unders

20 Box Overs (24/20)

10 Handstand Push Ups

Rest in Remaining Time. Athletes Should have at least 60 seconds of rest before each round.

Score is your slowest time

Stimulus:

– Double Unders in :30 – :40 Seconds

– Box Overs in :45 – :60 Seconds

– Handstand Push Ups or Push Press in :30 – :45 Seconds

Step 1 (Beginner):

30 Single Unders or Line Hops or Jumping Jacks

20 45/35 Plate or 20/16 Incho Box Step Overs

10 Double Dumbbell Push Press (25s/15s)

Step 2 (Scaled):

50 Single Unders or Line Hops or Jumping Jacks

20 Box Step Overs (20/16)

10 Double Dumbbell Push Press (30s/20s)

Step 3 (Intermediate): Same as RX

Step 4 (RX)

Step 5 (RX+):

40 Double Unders

20 Box Overs (24/20)

10 Strict Handstand Push Ups

Extra Work – Shoulder Stability (Checkmark)

“Lock 3” Shoulder Mobility Routine

4 Rounds

5 Reps Each Position

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