CrossFit Republic – CrossFit

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

Standing Strict Barbell Shoulder Press

Set 1: 3 Reps @ 65%

Set 2: 3 Reps @ 75%

Set 3: 3+ Reps @ 85%

Movement Standards

Start Position:

Barbell begins in the front rack (resting on the shoulders, elbows slightly in front of the bar).

Hands just outside the shoulders, full grip on the bar.

Stance about hip-width. Core tight, quads and glutes engaged.

Execution:

Press the barbell vertically overhead to full lockout.

The bar travels in a straight line —move your head slightly back out of the way, then drive it through once the bar passes the forehead.

No leg drive —knees and hips remain fully extended the entire rep.

Finish Position:

Arms fully locked out overhead.

Bar stacked directly over shoulders, hips, and heels (straight line).

Core stays braced—don’t lean back or overextend the spine.

Common Faults (No Reps):

Using any dip or leg drive (that’s a push press, not a strict press).

Not reaching full lockout overhead.

Pressing forward/out instead of straight up.

Arching the back instead of bracing.

Coaching Cues:

Squeeze your legs and butt—lock the body before you press.

Move your head out of the way by tucking the chin down and then drive your head through.

Punch to the ceiling, not out in front.

Daily Conditioning W.O.D. – 18 Minutes (Time)

For time:

150 Double Unders

45 Calorie Row or Ski

15 Bar Muscle Ups

120 Double Unders

36 Calorie Row or Ski

12 Bar Muscle Ups

90 Double Unders

27 Calorie Row or Ski

9 Bar Muscle Ups

Stimulus

Today’s workout is a triplet with a descending rep scheme. The row/ski is a trap unless you are confident in your bar muscle-ups. Most athletes should pace the row/ski and focus on using the legs to save their pull for the muscle-ups. This is a great workout to practice skills like the double-under and the bar muscle-up. Consider reducing the reps or giving yourself a time cap for these elements.

Machine Modifications

– If all out of row/ski machines, echo bike (36, 24 , 18)

– Reduce calorie amounts

Double Under Modifications

– Reduce Reps of Double Unders (See idea below)

– Single Unders (1:1 for Beginner 1.5:1 for Scaled)

– Low Plate Hops (35/25) (60/40/20)

– Alternating Plate Hops (35/25) (60/40/20)

Bar Muscle Ups

– Pull Ups

– Chest to Bar Pull Ups

– Ring Rows

– No Burpee included due to tomorrows programming containing burpees

Sample Workout Ideas

Step 1 (Beginner):

150 Single Unders or Line Hops or 60 Plate Hops

30 Calorie Row or Ski

15 Ring Rows

120 Single Unders or Line Hops or 40 Plate Hops

20 Calorie Row or Ski

12 Ring Rows

90 Single Unders or Line Hops or 20 Plate Hops

10 Calorie Row or Ski

9 Ring Rows

Step 2 (Scaled):

225 Single Unders or Line Hops

40 Calorie Row or Ski

15 Kipping Pull Ups

180 Single Unders or Line Hops

32 Calorie Row or Ski

12 Kipping Pull Ups

135 Single Unders or Line Hops

24 Calorie Row or Ski

9 Kipping Pull Ups

Step 3 (Intermediate):

120 Double Unders

45 Calorie Row or Ski

12 Bar Muscle Ups

90 Double Unders

36 Calorie Row or Ski

9 Bar Muscle Ups

60 Double Unders

27 Calorie Row or Ski

6 Bar Muscle Ups

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