CrossFit Republic – CrossFit

Newer Athlete Announcement

If you’ve just joined us recently, you’ve probably discovered by now that there’s nothing we can’t modify in a workout to ensure that you achieve your training goals and accomplish appropriate progressions that will move you closer towards mastery of the hopper of movements we incorporate into our unique methodology.

With that being said, I know that opening up Wodify and seeing a word wall on the workout panel can be overwhelming but, if you pay close attention and scroll through, you will find example workouts that I’ve been building for each “Step” of an athlete’s progression through their journey. This is just my way of continuing to make your trip to class more mindless and less intimidating.

If you like what I’ve build and it works, I highly recommend you utilize a whiteboard under the computer system to write it down and bring it over to your workout area to stay on track during a workout. When and if you need further modification or are just simply confused, please make sure to leverage your coach’s knowledge and experience because they are there to help YOU get the best results out of every session.

My sample workouts are merely just examples but there are no limits to how far we can modify and your coach will be able to help you get there.

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

Standing Barbell Strict Shoulder Press

Set 1: 5 Reps @ 65%

Set 2: 5 Reps @ 75%

Set 3: 5+ Reps @ 85%

Athletes, this will be our last 4 week block of the 5 – 3 – 1 program for our standing strict shoulder press. Work hard the next few weeks and treat every training session as an opportunity to dial in your overall form under load and not just a check in the box.

Main Focus Points:

Bar Path: Ugly double chin. Keep that bar as close to the face as possible.

Midline: Engage through the core with deep belly breaths each time you hit a rep. Expand through the core region and create that “natural belt.”

Lower Body: Root yourself to the floor by feeling even pressure through the feet and engage quads and glutes before you even begin pressing.

Shoulder Press (Weightlifting Variable Reps & Sets)

Daily Conditioning W.O.D – 16 Minutes (Time)

Every 4 Minutes on the 4 Minutes for 4 Rounds Complete…

300 meter run (or 375/300 Meter Ski or 700/600 Meter C2 Bike)

20 Hand Release Pushups

10 Kettlebell Goblet Lunge-Squat Complex (55/35)

1 Lunge-Squat Complex = 2 Reverse Lunges (L/R) + 1 Squat

Log your slowest time but include all times in your notes.

Stimulus

This E4MOM is built for sustainable aerobic output under local fatigue — pacing and movement quality take priority over redlining. Each round should take 2:30–3:00 , leaving about 60–90 seconds of rest before the next interval begins.

The run or ski/bike serves as the aerobic engine piece, intended to be completed at roughly 80–85% effort — fast enough to elevate the heart rate but controlled enough to transition straight into push-ups.

The hand release push-ups bring in local muscular endurance for the chest and triceps while forcing athletes to manage fatigue with deliberate breaks. Sets should be 2–3 quick breaks max , not complete failure.

The goblet lunge-squat complex is where the real grind happens. The combo of unilateral and bilateral work under load challenges breathing, midline stability, and leg stamina without overtaxing the grip or shoulders. Athletes should aim to keep the KB unbroken, breathing through the tension, and moving with control.

The overall goal is to train composure under moderate fatigue — maintaining smooth transitions, clean mechanics, and consistent round times from start to finish.

Step 1 (Beginner):

100 meter run (or 150/100 Meter Ski or 300/200 Meter C2 Bike)

10 Hand Release Knee Pushups (Floor) or Box/Bench Push Ups

5 Kettlebell Goblet Lunge-Squat Complex (25/15)

Step 2 (Scaled):

200 meter run (or 250/200 Meter Ski or 500/400 Meter C2 Bike)

20 Hand Release Pushups

10 Kettlebell Goblet Lunge-Squat Complex (35/20)

Step 3 (Intermediate): Same as RX

Step 5 (RX+): 400 Meter Run or 500/400 Meter Ski and 70/55