CrossFit Republic – CrossFit

24/7 Athlete Closing Checklist Reminders

When you’re the last person in the gym, please help us keep CrossFit Republic clean, safe, and ready for the next athlete. Follow these steps before leaving (Screenshot this):

Step 1: Equipment and Floor

Clean any equipment you used.

Return all items (bars, plates, dumbbells, kettlebells, bands, rollers, etc.) to their proper storage location.

Vacuum any chalk messes you created

Vacuum any leaves blown in if you opened a garage door

Step 2: Lights

Head to the janitor room .

There are three sets of light switches , both on the right-hand side:

First set: immediately as you walk in.

Second set/Third set (Colocated): near the metal storage closet in the back.

Turn off all lights EXCEPT the switches that are marked “ON” with tape and sharpie.

Step 3: Overhead Fans

If overhead fans were running, press the button in to turn them off.

Step 4: Garage Doors

If you opened the garage doors, close them before leaving.

Double-check that they are fully shut and locked.

Step 5: Floor Fans

If floor fans were in use, make sure they are turned off.

Thank You!

Your help keeps the gym in great shape and makes sure it’s secure for everyone.

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Back Squats

5 Sets of 5 Back Squats between 70% and 85% of your 1RM

Log all 5 Sets

Athletes, today we’re shooting for heavy but doable back squats across all 5 sets. The percentage range will allow you to meet the stimulus of heavy today no matter how you feel coming off the weekend. If 70% feels like 85%, then stay there. If 80% isn’t doing the trick for you today, bump up to 85%. Either way, focus on good quality heavy sets. I would say that a belt is only necessary today from the 80% mark and greater. Let’s focus on bracing and breathing as a means of establishing core control under load.

Back Squat (Weightlifting Variable Reps & Sets)

Log here as well so Wodify stores your work.

Daily Conditioning W.O.D. – 10 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible…

20 Alternating Jumping Lunges (R/L=2)

15 Wall Ball Shots (20/14)

10 Box Jumps 24/20

Modify Jumping Lunges by performing stationary forward lunges.

Modify Box Jumps by performing the same amount of box step ups or lowering the height down to a plate and performing plate jumps.

Stimulus

– 5-9 rounds.

– Jumping Lunges in :30-1:00.

– Wall Balls in :25-:45.

– Box jumps in :30-:45.

– Less-challenging movements in a shorter time domain to promote recovery and ease into the week

Step 1 (Beginner)/Step 2 (Scaled):

20 Stationary Forward Lunges (R/L=2)

15 Wall Ball Thrusters (10/6)

10 Box Step Ups or 10 Plate Jumps

Step 5 (RX+)

20 Wall Ball Alternating Jumping Lunges (Bear Hug Hold) (30/20)

15 Wall Ball Shots (30/20)

10 Box Jumps (30/24)

()