CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds)

Every 4 Minutes on the 4 Minutes for 5 Rounds Complete…

20 Ball Slams (30/20)

20 Slam Ball Mountain Climbers (R/L = 1)

20 Flutter Kicks with Slam Ball Hold Above Chest (R/L = 1)

20 Slam Ball Russian Twists (R/L = 1)

Perfect Score: 5 Rounds

Intended Stimulus

This is a core-dominant interval workout with constant tension through the midline.

The ball slams elevate heart rate, but everything after that is about holding position while fatigued :

Mountain climbers challenge dynamic core stability

Flutter kicks force midline control under tension

Russian twists add rotational fatigue

The goal is to complete work with control and earn rest each round .

Time Domain Breakdown

Ball Slams: :45 – 1:00

Mountain Climbers: :30 – :60

Flutter Kicks: :30 – :60

Russian Twists: :30 – :60

Round Expectation

Total work per round: 2:30 – 3:30

Leaves :30 – 1:30 rest each round

If you’re consistently finishing close to 4:00, adjust pace or load.

Movement Notes

Ball Slams

Consistent pace

Use hips to drive the ball

Reset your breathing each rep

Mountain Climbers (on ball)

Hands stable on the ball

Hips level — no bouncing

Controlled knee drive

Flutter Kicks

Lower back stays pressed down

Ball locked out over chest

Small, controlled movement

Russian Twists

Rotate through the torso, not just arms

Stay balanced

Keep reps consistent

Pacing Strategy

Move steady from the start

Don’t rush slams and spike your heart rate early

Keep all movements controlled so you don’t lose time resetting

Final Thoughts

If your hips are moving more than your shoulders on the core work, you’ve lost the position.

Step 1: 20/10 and Reduce Reps to 10 – 15

Step 2: 20/10

Step 3: Same as RX