CrossFit Republic – CrossFit

Daily Strength and Conditioning W.O.D. – 20 Minutes (Time)

For Time…

400 Meter Run

30 Toes to Bar

400 Meter Run

60 Wall Ball Shots (20/14)

400 Meter Run

30 Toes to Bar

400 Meter Run

Substitute run with 500/400 Meter Row/Ski or 30/24 Calorie Echo Bike or 1000/800 Meter C2 Bike

Intended Stimulus

12:00-18:00.

Run efforts in 2:00 or less.

Wall Balls in 4:00 or less.

Toes-to-bars in 3:00 or less.

Moderate time domain pyramid-style workout.

This workout will challenge your core stamina in different ways.

Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace at workout intensity.

Scale toes-to-bar volume first and then, if needed, substitute knees-to-chest or hanging knee raises as needed to maintain sets of 5 or more and finish the reps in under 3 minutes each round.

Prioritize full range of motion on wall ball depth if possible. If you can reach below parallel without losing control but throwing the ball takes too much coordination, perform a thruster. If the volume is too high on your legs, bring the reps down.

Following the workout, there is some skill work, focusing on strengthening the posterior chain. Afterward, stick around to spend time stretching before leaving the gym.

Step 1:

200 Meter Run

20 – 30 Hanging Knee Raise to Waist Level or V Ups or Ab Mat Sit Ups or Suit Cases

200 Meter Run

40 Wall Ball Thrusters (10/6)

200 Meter Run

20 – 30 Hanging Knee Raise to Waist Level or V Ups or Ab Mat Sit Ups or Suit Cases

200 Meter Run

Step 2:

300 Meter Run

20 – 30 Knees to Chest or Waist or Toes as High as Possible

300 Meter Run

60 Wall Ball Shots (14/10)

300 Meter Run

20 – 30 Knees to Chest or Waist or Toes as High as Possible

300 Meter Run

Step 3: Same as RX

Step 5: 30/20

Extra Accessory Work (Checkmark)

3 sets of…

10 Dumbbell Windmills (Each Arm)

20 GHD Hip Extensions

:30 GHD Hip Extension Holds