CrossFit Republic – CrossFit

Daily Strength – 10 Minutes (3 Rounds for weight)

Standing Barbell Shoulder Press – Week 15

Set 1: 5 @ 75%

Set 2: 3 @ 85%

Set 3: 1+ @ 95%

This is our last heavy week of the strict press cycle. Next week, we will perform a de-load maintenance day with the week after that being our retest of our 1RM.

Once again, focus on pushing the chin down into your neck as the press the bar up. When we push our head back instead of the chin down, we fail to maintain proper scapular and cervical alignment under load.

Here is a breakdown of what’s happening:

NECK

Overactive / Strained:

Upper trapezius – elevates the shoulders and extends the neck to “duck” the head back out of the way, leading to tightness at the base of the skull and neck.

Levator scapulae – often pulls the shoulder blades upward and forward, increasing tension in the upper neck.

Cervical erector spinae – extend the neck when the head juts forward or the chin lifts instead of tucking.

Underactive / Ineffective:

Deep cervical flexors – should stabilize the neck and keep the chin tucked; when they don’t, the head “chickens out,” increasing strain on posterior neck tissues.

Shoulders

Overactive / Strained:

Anterior deltoids – take more load when the bar path drifts forward, working harder to press the bar up instead of straight.

Upper traps (again) – shrug to stabilize the scapula since the head and torso aren’t in line.

Pec minor – pulls the scapula forward and down, limiting upward rotation and contributing to shoulder impingement symptoms.

Underactive / Ineffective:

Lower and middle trapezius – needed to stabilize and upwardly rotate the scapula.

Serratus anterior – key for maintaining scapular protraction and smooth upward rotation during the press.

Upper and Mid-Back

Overactive / Strained:

Thoracic erector spinae – overextend to compensate for the forward bar path and to “get under” the bar, causing low-back arching.

Rhomboids – can overwork trying to stabilize scapulae pulled into poor position.

Underactive / Ineffective:

Mid/lower traps and serratus (as above) – failing to anchor the scapulae leads to instability and poor pressing mechanics.

When you fail to keep the chin down and head back , you:

Lose a neutral cervical spine → neck extensors and traps overwork

Shift bar path forward → anterior delts and erectors compensate

Lose scapular stability → mid/lower traps and serratus underperform

That combo creates strain through the upper traps, levator scapulae, neck extensors, and thoracic erectors , while weakening long-term stability from the deep neck flexors and scapular stabilizers .

Daily Conditioning W.O.D. – 18 Minutes (Time)

4 Rounds for Time of…

15 Dumbbell Push Presses (50s/35s)

18 Chest to Bar Pull Ups

400 Meter Run

This workout is about shoulder stamina, upper-body endurance, and maintaining pace under fatigue. The dumbbell push presses and chest-to-bar pull-ups will tax your shoulders and grip early, while the 400 meter run forces you to control your breathing and stay composed before coming back to the dumbbells and rig.

The push presses should be unbroken or at most 2 sets , using leg drive to keep tension off your shoulders. The chest-to-bars should challenge your pulling strength but still allow you to stay moving—break into quick, efficient sets to manage grip. The run is your recovery window—move at a steady pace that lets you hit the bar again with intent.

You’re aiming to complete each round in 4–4:30 , keeping transitions tight and intensity consistent. This workout rewards athletes who can breathe through discomfort, cycle dumbbells efficiently, and stay smooth on the rig.

Goal:

Time Domain: 14–18 minutes

Stimulus: Upper-body stamina + aerobic control

Strategy: Smart breaks, strong pacing, and composure on the run

Run Modifications:

– 500/400 Meter Row

– 30/24 Calorie Echo Bike

– Reduce Distance

Step 1: 4 Rounds

15 Dumbbell Push Presses (25s/15s)

18 Ring Rows

200 Meter Run or 250/200 Meter Row or 15/12 Calorie Bike

Step 2: 4 Rounds

15 Dumbbell Push Presses (35s/20s)

18 Pull Ups (Banded, Jumping, Etc)

400 Meter Run

Step 3: 4 Rounds

15 Dumbbell Push Presses (40s/30s)

18 Chest to Bar Pull Ups

400 Meter Run

Step 5: 4 Rounds

15 Dumbbell Push Presses (70s/50s)

18 Chest to Bar Pull Ups

400 Meter Run