CrossFit Republic – CrossFit

Everyday Hero Service Cup

The CrossFit Everyday Hero Service Cup is a two-phase virtual and in-person competition for eligible service members and supporters (such as military, medical, law enforcement, firefighters, educators, and CrossFit professionals) to compete against their peers in a week-long online challenge.

The top finishers from the online portion, held at CrossFit Mayhem in Tennessee, qualify for an in-person final called the Everyday Service Hero Games to compete for the title of fittest in their profession.

Today, our conditioning W.O.D. will be the first workout of the online qualifier.

Daily Strength W.O.D. – 12 Minutes (6 Rounds for weight)

Every 2 Minutes on the 2 Minutes for 12 Minutes Complete…

3 Moderately Heavy Thrusters (From the ground)

Log all 6 sets

Athletes, this fast moving E2MOM today is meant to get you moving moderately heavy weight progressively as the time goes on. The idea is to start moderate and to move into the moderately heavy territory. If you’re feeling good, feel free to venture into the heavier weights but this primer is meant to get you feeling good and strong for the workout so don’t expend all your intensity here because you might pay for it in the conditioning workout.

Thrusters (Like the Bear Complex last week), are all about balance, core control, and stability. Maintaining a vertical front squat and not pushing the bar away from your face in the thrust are key elements of a successful and balanced lift here.

Thruster (Weightlifting Variable Reps & Sets)

Log here as well for your Wodify historical data.

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

For Time…

21-15-9-9 reps for time of:

Thrusters (95/65) (From the Ground)

Lateral Burpees Over the Bar

Intended Stimulus

3:00-10:00.

Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee).

Loading on the barbell should be relatively light.

Complete each set of thrusters in 3 sets or less.

Step 1 (Beginner):

21-15-9 reps for time of:

Thrusters (45/35) or Dumbbell Thrusters (25s/15s)

Lateral Burpees Stepping Over the Bar

Step 2 (Scaled):

21-15-9-9 reps for time of:

Thrusters (45/35)

Lateral Burpees Over the Bar

Step 3 (Intermediate):

21-15-9-9 reps for time of:

Thrusters (65/55)

Lateral Burpees Over the Bar

Step 5 (RX+):

21-15-9-9 reps for time of:

Thrusters (115/85)

Lateral Burpees Over the Bar

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