CrossFit Republic – CrossFit

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

Barbell Back Rack Lunges (From the Rack)

5 Sets of 6 Barbell Back Rack Lunges (R/L=2)

Athletes, today’s strength will focus on the unilateral nature of the lunge. Step forward keeping your foot flat on the ground and slowly guide the back knee to the floor without slamming it down. If you feel like you’re beginning to lose that slow controlled descent, consider lowering the weight or staying where you are.

Log all 5 sets.

Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible for Quality of…

20 Frog Pumps or Regular Glute Bridges

20 Single Leg Glute Bridges (10 Each Leg)

20 Air Squats

20 Alternating Lunges (R/L=2)

Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Tips and Strategy

Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.

Intended Stimulus

Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.

Movement Standards

Frog Pump: Lay on the ground with your back flat on the ground and feet together just like in Butterfly Sit-Ups. Lift your hips from the ground with your upper back still planted on the ground. Lift your hips all the way up then lower them down for one repetition.

Single-Leg Glute Bridge: Lay on the ground with your back flat on the ground and feet close to the hips. Raise one leg fully extended while the other foot stays on the ground. Lift your hips towards the sky and down to the ground for one repetition.

Modifications

Add a weight across your lap for frog pumps and glute bridges if you have it. Sub to double leg glute bridges if you cannot reach full hip extension on every rep.

Extra Work – 15 Minutes (Checkmark)

Every 3:00 for 15:00:

8 Double Dumbbell Rear Foot Elevated Spit Squats

10 Barbell Good Mornings

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