CrossFit Republic – CrossFit

Bring a Friend Free Saturday – 20 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 20 Minutes of…

20 Kettlebell Anchored Leg Raise with Hip Lift

15 Kettlebell Sumo Deadlift High Pull (55/35)

10 Kettlebell Swings (55/35)

INTENDED STIMULUS

This is a gritty aerobic-power grinder . The power output stays high, but the goal is to keep moving for 20 straight minutes without major breakdown in form .

Nothing here is so heavy or so technical that it should force long rest. The challenge is managing shoulder and grip fatigue , staying disciplined with your pacing, and keeping your reps clean as the heart rate climbs.

This should feel like:

Steady and uncomfortable , not chaotic.

Grip, core, and shoulders slowly accumulating fatigue, not blowing up in the first 8 minutes.

Sustainable pacing patterns — sets stay consistent across all rounds.

MOVEMENT COACHING POINTS

Kettlebell Leg Raises to Hip Life

Focus on controlled and tight hollow and concentric positions keeping the feet off the floor

Don’t turn these into wild leg throws.

Break early into 2–3 sets if needed to stay consistent over 20 minutes.

Sumo Deadlift High Pull

Treat this as leg-driven , not an upper-body pull.

Drive through the heels, extend hips hard, then guide the kettlebell up.

Keep the kettlebell close, elbows high and outside.

Weight is light enough that you should aim for unbroken sets unless form deteriorates.

Kettlebell Swings

Hip drive is the key — use the legs, don’t turn this into an arm workout

Lockout should be clean and aggressive.

10 reps should be unbroken for most athletes every round.

Shoulders will be fatigued from SDHP so stay tight through core.

OVERALL GOAL

Get into a steady aerobic rhythm and stay there.

The kettlebell work is light and repeatable.

Shoulder and grip endurance

Midline control under fatigue

Ability to cycle efficiently

Sustainable pacing in longer mixed-modal intervals

You should walk away knowing you pushed hard but also held discipline in how you moved.

Step 1: 25/15

Step 2: 35/20

Step 3: 40/30

Step 5: 70/55

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