CrossFit Republic – CrossFit

Holiday Schedule Update

As we head into Christmas and New Year’s, here’s what class times will look like so you can plan ahead. Thank you for being flexible with us as we give our coaches time with their families while still keeping plenty of training opportunities available.

HOLIDAY CLASS SCHEDULE

Wednesday 12/24 (Christmas Eve)

• 4:45 AM

• 6:00 AM

• 9:00 AM*

• 12:00 PM

Thursday 12/25 (Christmas Day)

• No Classes

Friday 12/26

• 9:00 AM*

• 12:00 PM

• 4:30 PM

• 5:30 PM

Wednesday 12/31 (New Year’s Eve)

• 4:45 AM

• 6:00 AM

• 9:00 AM*

• 12:00 PM

Thursday 01/01 (New Year’s Day)

• 9:00 AM*

• 12:00 PM

• 4:30 PM

• 5:30 PM

*Childcare will be offered during starred classes.

Show up, get your work in, and enjoy the holidays with your people. We’ll see you on the floor.

12 Days of Christmas Workout Next Monday!

Bring a Friend Free Saturday W.O.D. – 40 Minutes (Time)

5 Rounds For Time of…

“Barbara”

20 Pull Ups

30 Push Ups

40 Ab Mat Sit Ups

50 Air Squats

3 Minute Rest

Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3 minute Rest period after Round 5 in your overall score.)

Tips and Strategy

Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending”/”cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.

Intended Stimulus

When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD. You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute Rest period, which should fly by, making you question whether or not your clock is working properly.

Scaling Options

“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.

To maintain the integrity of Barbara, scale the volume and/or the skill level so you can speed through the movements.

Step 1 (Beginner) (Reduce Reps, Rounds, and Modified Movements)

3 – 5 Rounds for Time

10 Ring Rows

15 Bench/Barbell Incline Push-Ups or Knee Push Ups

20 Sit Ups

25 Air Squats

Step 2 (Reduced Rounds and Reps):

3 – 4 Rounds for Time (Coach and Athlete Discretion)

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

Step 3 (Reduced Reps):

5 Rounds for Time

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Air Squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*