CrossFit Republic – CrossFit

Daily Bodybuilding Bro – Sesh – 32 Minutes (4 Rounds for weight)

LEG DAY!

Athletes, I know everyday is leg day in CrossFit (or it sometimes feels that way), but we rarely focus on the specifics and slowing things down to isolate our leg muscles. Today we will do just that.

0 – 8 Minutes: 4 Sets of 8 – 10 (Each Leg) Bulgarian Split Squats (Two dumbbells or kettlebells) (Log both DBs or KBs of last set)

8 – 16 Minutes: 4 Sets of 12 Double Dumbbell or Kettlebell Romanian Deadlifts (Log both DBs or KBs of last set)

16 -24 Minutes: 4 Sets of 8 – 10 Goblet Cossack Squats (Each Side) (Log KB or DB of last set)

24 – 32 Minutes: 4 Sets of 15 – 20 Seated Double Dumbbell Calf Raises (Log both DBs of last set) (Athletes may put their toes on plates to give more range of motion and depth to the movements. This is not requried).

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Endurance W.O.D. – “Coach Ryan Runion Creation” – 35 Minutes (Time)

For Time…

10 – 8 – 6 – 4 – 2 Strict Pull Ups

20 – 16 – 12 – 8 – 4 Push Ups

30 – 24 – 15 – 12 – 6 Abmat Sit Ups

300 Meter Run after each round

Example Round: 10 Strict Pull Ups, 20 Push Ups, 30 Abmat Sit Ups, 300 Meter Run…and so on.

Modify 300 Meter run with 375/300 Meter Row or Ski or 18/12 Calorie Bike

Modify strict pull ups with:

– Strict Barbell Seated Pull Ups

– Banded Strict Pull Ups

– Strict Ring Seated Pull Ups

– Ring Rows

Step 1 (Beginner): Same Rep Scheme and 100 Meter run

Step 2 (Scaled): Same Rep scheme and 200 meter run

Step 3 (Intermediate): Same as RX

Step 4 (RX)

Step 5 (RX+): Same rep scheme and 400 meter run