CrossFit Republic – CrossFit
Coach Colton Mosley Going Away Potluck September 27
As you may have seen on Facebook in the family page or event page, Coach Colton Mosley is coming upon his last few weeks here with us at CFR. The big Army has different plans for him and his family way sooner than expected but we’d like to show our heartfelt appreciation for everything he’s done for this community in the short amount of time he’s been with us. This Saturday at 10AM, we will be hosting a breakfast style potluck at CFR welcome to ALL members and their families. Check out the family page and event page for details as well as ideas of what you can bring to make this a fun community social with food and drinks. Thanks!
Link to Event Page: https://fb.me/e/hh2E72255
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Overhead Squats (From the Rack)
Complete 5 Sets of 5 Moderately Heavy Overhead Squats
Log all 5 Sets
Stimulus
Moderate-heavy strength + stability session .
Goal = 5 sets of 5 reps at a load that challenges position but allows all sets unbroken.
Target loading: ~70–80% of snatch 1RM or moderately heavy across , not max.
Focus: positional strength, balance overhead, and consistency across sets.
Execution Priorities
Set-Up
Wide snatch grip, bar racked on traps.
Jerk/press bar overhead into locked elbows, active shoulders .
Step back, stabilize before squatting.
The 5×5
Every rep looks identical — smooth, controlled descent, balanced ascent.
No rushing between reps — reset your balance/shoulders each time at the top.
Overhead Position
Bar stacked over midfoot/heels.
Armpits forward, elbows locked.
Constant upward pressure into barbell.
Squat Mechanics
Full range of motion (hips below knees).
Upright torso — fight chest from dipping forward.
Knees track over toes, heels rooted.
Coach’s Eye – Faults & Fixes
Bar drifting forward → cue “Press up and back, stay stacked.”
Chest collapsing → cue “Tall chest, knees out.”
Soft elbows → cue “Punch up on the bar.” or “Flex triceps”
Rushed reps → remind “Pause, breathe, reset at the top.”
Scaling & Options
Newer athletes → 5×5 with PVC or empty bar, focus on stability.
Limited mobility → back squat or overhead squat with lighter load/plate for depth.
Shoulder stability issues → sub with light Sotts Press to stand.
Overhead Squat (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 10 Minutes of…
12 Shuttle Runs (Cones 25′ Apart) (Down and Back = 2)
16 Single Dumbbell Alternating Overhead Forward Stationary Lunges (R/L=2) (50/35)
20 Seated Legs/Feet Over the Dumbbell (See Video)*
*Feet do not need to touch the floor but must break the plane of the top of the dumbbell.
**Dumbbell must be placed vertically for RX
***Athletes may switch arms as needed in the overhead lunges
Step 1 (Beginner): 20/10
Step 2 (Scaled): 25/15
Step 3 (Intermediate): 35/20
Step 5 (RX)+: 70/50 (Use kettlebells if low on dumbbells)
Intended Stimulus
Pacing: This workout should feel like a steady grind with urgency . Athletes should move consistently without long breaks, aiming to complete 4–6 full rounds in the 10 minutes.
Shuttle Runs: Short, repeatable sprints. The goal is controlled speed and consistent turnover—don’t go out hot and gas yourself too early.
Overhead Lunges: Midline stability is the limiter. Athletes should be challenged to keep the dumbbell locked out overhead while moving steadily through the reps. Break into small sets only if needed to protect positioning.
Seated Leg/Feet Over DB: Core-driven, high heart rate movement. This keeps athletes under tension and breathing hard without being overly technical. Push to stay unbroken here.
Stimulus: This piece blends cardio fatigue + midline endurance + overhead stability . It should test your ability to maintain posture, breathing, and control while under constant movement.
Target Feel: Moderate to high intensity throughout—breathing heavy, legs and midline under constant fatigue, but never fully redlining. You should be uncomfortable but in control for all 10 minutes.
Overhead Lunges Modifications
– Reduce Weight
– Front Rack Lunge or Goblet Lunge with Dumbbell
– Reverse Lunge
– Goblet Squat
Feet Over the Dumbbell Modifications
– One Leg at a Time
– :30 Static Half Hollow Hold (Legs and Feet off Ground)
Shuttle Run Modification
– Reduce amount of cone/line touches
– 15/12 Calorie Row/Ski/C2 Bike or 12/9 Calorie Echo Bike