CrossFit – Mon, May 18 – CrossFit Republic

CrossFit Republic – CrossFit

Carry the Burden Challenge 2026 (Checkmark)

We’ve had a huge amount of interest in the Carry the Burden Challenge from people wanting to participate with a spouse, child, friend, or simply support the mission without worrying about fitting neatly into RX or Scaled standards.

Because of that, we’ve officially added an OPEN Division .

This division is for anyone who wants to show up, support the cause, and be a part of the event regardless of fitness level or competitive experience. We have a place for you in this event.

This challenge was never built around competition. It was built around community, remembrance, and supporting first responders and families carrying the burden of service and sacrifice.

This event is also open WELL outside of CrossFit Republic. I’ve personally reached out to several gyms around the area, and if you have friends, coworkers, family members, or athletes from other communities that would want to support an incredible cause, invite them.

Let’s fill the room.

DONATION LINK:

Carry the Burden Challenge | Priebe Strong Foundation

Carry the burden with us.

Daily Strength W.O.D. – 12 Minutes (4 Rounds for weight)

Deadlift Cycle – Week 8 – Ancillary Work

Barbell Good Mornings (From the Rack)

4 Sets of 10 Reps

Intended Stimulus

This is a posterior chain accessory movement designed to strengthen the muscles responsible for:

Maintaining position in the deadlift

Hip extension

Spinal stability under load

This is not a max loading exercise.

The goal is controlled tension through the:

Hamstrings

Glutes

Erectors

Why Good Mornings Matter for Deadlifts

A lot of deadlift breakdowns come from:

Losing torso position

Weak posterior chain endurance

Inability to stay hinged under fatigue

Good mornings directly train:

Hip hinge mechanics

Bracing while bent over

Upper and lower back endurance

This carries over into:

Deadlifts

Cleans

Squats

Olympic lifting positions

Execution Notes

Bar stays high and tight on the upper back

Soft bend in the knees

Push hips back, not down

Chest stays proud

Maintain a neutral spine

The torso lowers because the hips move backward.

Range of Motion

Lower until:

Hamstrings are loaded

Position can still be maintained

Back remains neutral

Deeper is not better if position disappears.

Bracing & Midline

Before every rep:

Big breath into the stomach

Brace the torso

Keep tension throughout the hinge

Do not relax at the bottom.

Loading Guidance

Moderate weight

Controlled tempo

Smooth reps throughout all 4 sets

You should feel muscular fatigue, not spinal instability.

If the back rounds or the hinge disappears, reduce the load.

Common Errors

Turning the movement into a squat

Bending excessively through the knees

Losing upper back tension

Hyperextending at the top

Descending too fast without control

Final Thoughts

If you feel this mostly in your lower back and not your hamstrings and glutes, your hinge mechanics are probably off.

()

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

6 Rounds For Time…

24 Kettlebell Swings (53/35)

12 Burpees to Target

*Burpee target is 6 inches above fingertips with arms overhead.

Intended Stimulus

This is a high-heart-rate conditioning workout with repeated hinging and full-body floor-to-standing movement.

Kettlebell swings tax:

Posterior chain

Grip

Breathing

Burpees elevate:

Heart rate

Recovery demand

Shoulder fatigue

The goal is to maintain:

Consistent movement

Sustainable pacing

Efficient transitions

for all 6 rounds.

Time Domain Breakdown

Kettlebell Swings (24)

:45 – 1:30

Burpees to Target (12)

:45 – 1:30

Round Expectation

Per round: 1:45 – 3:00

Goal pace:

Fast: 10–12 minutes

On pace: 12–15 minutes

If rounds start drifting over 3 minutes early, adjust the swing weight or pace.

Movement Notes

Kettlebell Swings

Hips drive the bell

Arms stay relaxed

Bell moves directly overhead

Maintain a neutral spine

This is a hinge movement, not a squat and front raise.

Burpees to Target

Stay low and efficient

Small controlled jump to the target

Fully extend through hips before touching overhead

The target standard matters:

Arms fully overhead

Clear touch above fingertips

Pacing Strategy

Round 1 should feel controlled

Keep swings smooth and repeatable

Don’t sprint burpees unless you can sustain it

This workout punishes aggressive early pacing quickly.

Common Mistake

Muscling the kettlebell with the shoulders instead of driving with the hips.

That usually leads to:

Grip fatigue

Shoulder burnout

Slower burpees later

Final Thoughts

If your breathing never settles after the burpees, your swing pace is probably too aggressive so consider having a plan ahead for how you’ll break those up.

Step 1:

4 Rounds of…

18 Kettlebell Swings (25/15)

12 Burpees

Step 2:

5 Rounds For Time…

24 Kettlebell Swings (35/20)

12 Burpees to Target

Step 3:

6 Rounds For Time…

24 Kettlebell Swings (35/20)

12 Burpees to Target

Step 5: 70/55