CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Back Squats

5 – 5 – 3 – 3 – 1+

Sets of 5: 75-80%

Sets of 3: 80 – 85%

Set of 1+: 85 – 90%

Intended Stimulus

This is a heavy strength session that progresses from volume into a challenging top set.

The goal is to:

Accumulate quality volume at moderate-heavy loads

Transition into heavier triples with solid mechanics

Finish with a heavy set that tests strength without sacrificing position

The final set should be challenging but technically sound , not a max attempt.

Execution Notes

Treat every set like a single: brace, descend with control, drive with intent.

Depth and positioning must stay consistent as the weight increases.

The final set ( 1+ ) is an AMRAP set with clean reps only .

Loading Guidance

Choose weights that allow:

All prescribed reps to be completed

The final set to reach 1–3 strong reps

No grinding or missed lifts

If rep speed slows dramatically or depth changes, the load is too heavy.

Rule of Thumb

Stop the final set when bar speed drops or mechanics change.

Heavy today means strong and repeatable , not maximal.

Back Squat (Weightlifting Variable Reps & Sets)

Daily Gymnastics Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds)

Every Minute on the Minute for 12 Minutes Complete…

Even Minutes (Starting at 0:00): 12/9 Calorie Row or Ski

Odd Minutes (Starting at 1:00): 6 Bar Muscle Ups

Intended Stimulus

This is a repeatable skill + engine workout .

The machine raises heart rate and breathing, then the gymnastics test your ability to perform high-skill pulling under fatigue .

You should be able to complete the work each minute and earn rest . If you are consistently working into the next minute, scale.

Goal: 12 successful rounds.

Time Targets

Machine work: :30–:40

Gymnastics: :20–:35

You should earn 15–30 seconds of rest each minute .

If you cannot maintain this across the workout, adjust calories or the gymnastics.

Movement Intent

Row / Ski

Strong, repeatable pace

Not a sprint — think hard but controlled

Aim for consistent calories every round

Gymnastics

Smooth, efficient sets

Avoid rushing or failing reps

Quality over urgency

Step 1:

9/6 Calorie Row or Ski

6 Seated Strict Ring or Barbell Pull Ups

Step 2:

9/6 Calorie Row or Ski

6 Strict Banded Pull Ups (Challenging) or 9 Kipping Pull Ups without band

Step 3:

12/9 Calorie Row or Ski

6 Bar Muscle Up Transitions (Challenging) or 9 Unbroken Chest to Bar Pull Ups

Step 5:

12/9 Calorie Row or Ski

6 Ring Muscle Ups