CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Barbell Push Press from the Rack
Every 3 Minutes on the 3 Minutes Complete a set of 5 Push Presses (From the Rack) starting at 80% of your 1RM Push Press and staying there the entire time or building heavier if you’re feeling good. 5 sets total
If the long holiday weekend has you feeling way less than 80%, then don’t hesitate to bring the weight down to a hard but doable load and work on proper mechanics while working at a more moderate load.
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Conditioning W.O.D. – 15 Minutes (Time)
For Time…
800 Meter Run
25 Double Dumbbell Push Press (50s/35s)
400 Meter Run
20 Double Dumbbell Push Press (50s/35s)
200 Meter Run
15 Double Dumbbell Push Press (50s/35s)
Run Modification if Raining or Unable to Run:
800: 1000/800 Meter Ski/Row or 60/48 Calorie Bike
400: 500/400 Meter Ski/Row or 30/24 Calorie Bike
200: 250/200 Meter Ski/Row or 15/12 Calorie Bike
Stimulus
– Aggressive but controlled pace on the earlier rounds of longer distances but building in speed as the distances and rep quantities decrease.
– Push Press sets in 1 to 2 Sets
– Shoulders will fatigue so relax arms in the run or try to stay relaxed through the shoulders on the machine of choice
– 800 in 4:00 – 5:00 Minutes
– 400 in 2:00 – 3:00 Minutes
– 200 in 1:00 – 1:30 Minutes
– Set 1 Push Press in :45 – 1:30
– Set 2 Push Press in :30 – 1:00
– Set 3 Push Press in :30 – :45
Extra Work – Gymnastics (Checkmark)
4 Sets of…
RX+: 150′ Handstand Walk
RX: 100′ Handstand Walk
Intermediate: 50′ – 100′ Handstand Walk or 30 – 50 Wall Facing Shoulder Taps (R/L=2)
Scaled: 30 – 50 Feet on Box Pike Shoulder Taps (R/L=2)
Rest 2:00 – 3:00 Minutes between Sets
– Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down-and-backs due to space, that is ok too.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk or give yourself 1 minute to walk as far as you can.