CrossFit Republic – CrossFit

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

Front Squats

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 80%

Set 3: 1+ Reps @ 90%

Athletes, this is the last session that we’ll be pushing close to our previous 1RMs for a squatting session. Next week will be a deload week where we hit some big but boring sets at light weight.

Daily Conditioning W.O.D. – 16 Minutes (8 Rounds for time)

8 Rounds for Total Time

30′ Double Kettlebell Front Rack Walking Lunge (53s/35s)

4 Ring Muscle Ups

Rest 30 seconds between efforts

*Cones 30′ Apart: Lunge full distance with no turn around.

Kettlebell Levels:

RX+: 70s/53s

Intermediate: 40s/30s

Scaled: 35s/20s

Beginner: 25s/15s

Gymnastics Levels:

Intermediate : 4 Bar Muscle Ups or Burpee Chest to Bar Pull Ups

Scaled: 4 Burpee Pull Ups

Beginner: 4 Burpee Ring Rows or Strict Barbell Pull Ups or Strict Ring Pull Ups

If short on kettlebells, athletes can pair up and stagger their starts especially if they are trying to hit the stimulus of the kettlebell front rack challenge at a specific skill level. If need be, dumbbells may be used but this will slightly change the stimulus of the front rack hold and would be considered a scaling option.

Athletes, this interval style workout today is meant to finish off the legs while achieving a shoulder fatiguing stimulus that will hinder efficiency on your gymnastics movement of choice. Make sure to stay tall in your lunge and keep your shoulders over your hips at all times and a tight core. Make sure to come to full extension on your lunges. Both feet must cross the line (CrossFit Open standards).

Stimulus

– Sprint style

– Lunges in :20-30 Seconds

– Transition Time: :10 – :15 Seconds

– Gymnastics Movement in :15 -:20 Seconds