CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (Weight)

Deadlifts

Build to a heavy set of 8 unbroken deadlifts for the day.

This unconventional strength portion today is a test of weight capacity at high volume reps which is different than our typical 1 -5 rep range with these conventional movements. Aim to be around 70 – 80% of your 1RM today. Utilize the time to steadily build up to your first attempt. There is enough time for both a solid build up and a couple attempts.

Daily Conditioning W.O.D. – 15 Minutes (Time)

10 Rounds for Time

5 Deadlifts (275/185)

3 Bar Muscle-Ups

RX+: 315/225

Intermediate: 225/155 and 3 Chest to Bar Pull Ups

Scaled: 155/105 and 3 Pull Ups (Banded, Jumping, Seated with Barbell, Strict)

Beginner: 135/95 and Seated Strict Pull Ups with Barbell

Stimulus

– Lower body pull and then an upper body pull. – – The grip will definitely get taxed on this but it should allow us to stay moving.

– The loading on the Deadlifts should be moderately heavy and something that we can perform touch and go on for at minimum the first 5 rounds (if not the entire workout).

– We should be able to touch and go the reps on these with sound mechanics. If we start dropping the bar, it shouldn’t be more than once and we should still finish the 5 reps in under 10-15 seconds at most.

Scaling Options

Deadlift: Scale the load to allow us to hold 5 unbroken reps for at least the first 5 rounds of the workout. If we are unable to Deadlift due to injury, perform 10 Russian Kettlebell Swings

Muscle-Up: If we can consistently perform 3 Muscle-Ups in under 30 seconds, perform 3 for the workout. If we have 5 or more consistent Strict Pull-Ups, 5 or more consistent Strict Ring Dips, and have been performing some type of transition for our last Muscle-Up scales, perform 2 attempts per round, rest 10 seconds in between each attempt. If none complete, move into 3 reps of a modified movement.