CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)

Front Squats (Maintenance)

5 Sets of 10 @ 50% of 1RM

Athletes, after this week, we will have 4 more weeks of the front squat cycle and then test in July. Following the front squat cycle, we will be moving into a shoulder press cycle (strict and from the rack) to start building our strength in the press. For today, focus on moving the bar smooth and well at this light-moderate load.

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

As Many Rounds and Rep as Possible in 12 Minutes of…

200 Meter Run

10 Alternating Barbell Front Rack Forward Lunges (135/95) (R/L=2)

10 Hand Release Push Ups

Intermediate: 95/65

Scaled: 75/55

Beginner: 45/35

Competitor/RX+ (Do not expect a handstand push up specific warm up from the coach)

200 Meter Run

10 Alternating Front Rack Forward Lunges (135/95) (R/L=2)

10 Handstand Push Ups

200 Meter Run Modification:

250/200 Meter Row

12/9 Calorie Echo Bike

Stimulus

– Each round in 2:30 – 3:00 Minutes or less

– 4 – 6 Rounds

– Unbroken lunges

Expectations

– Whether you’re doing hand release push ups or handstand push ups, expect the shoulder fatigue to set in and make the front rack lunges more challenging than you will initially expect.

– As the lunges reps accumulate, the run will feel more challenging but be sure to stride it out and don’t let off the gas on this relatively short distance of 200 meters.