CrossFit Republic – CrossFit
Daily Strength W.O.D. – 10 Minutes (AMRAP – Rounds)
Every 2 Minutes on the 2 Minutes for 5 Rounds Completeā¦
20 Mountain Climbers (4 Count)
5 Strict Handstand Push Ups
RX+: 8 Strict Handstand Push Ups
Athletes, I know the mountain climbers seems a little random in here but I wanted to get the heart rate slightly up, shoulders fatigued, and core fatigued before the complex skilled strength work to help us focus on our form. This also will help us knock out 100 reps of our Ruck N’ Run Challenge š
Strict Handstand Push Up Modification
– Reduce Range of Motion with Ab Mats under Head
– Strict Pike Push Ups on Box
– Strict Pike Push Ups
– Double Dumbbell Strict Press (Hard but doable weight)
Reduce the reps of mountain climbers if you’re not getting at least 30 seconds of rest between sets.
Daily Conditioning W.O.D. – 20 Minutes (Time)
Every 4 Minutes on the 4 Minutes for 5 Rounds Completeā¦
400 Meter Run
20 Hand Release Push Ups
Log your slowest time but include all your times in the notes.
RX+: Wear a weight vest for the whole workout.
Run Modification: 500/400 Meter Row or 30/24 Calorie Bike.
Athletes, this mono-structural and bodyweight E4MOM is designed to be completed in less than 3 minutes giving you about 1 minute of rest between efforts. If you’re not getting that rest interval, you will not be able to hit this consistently with the intensity required for the stimulus. Consider shortening the distance to something you can finish in 2 minutes before choosing a machine as an alternative.