CrossFit Republic – CrossFit

Rogue Wrist Wraps — Now Available

A great option for all athletes. Versatile enough for heavy strength work and conditioning sessions when you want a little extra wrist support.

• Trusted Rogue quality
• Comfortable, durable support
• Assorted colors available
• $25 + tax

Located up front in the retail area.

Jump Ropes Are Restocked

A solid, no-nonsense option for newer athletes or anyone wanting a reliable mid-range rope that just works.

Clean spins. Durable. Gets the job done.

$35 + tax

Available in the retail area up front.

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

Tempo Bench Press

5 Sets of 3

3 seconds down → 1 second pause on the chest → explode up

Log all 5 sets.

Intended Stimulus

Build pressing strength through the most important part of the lift—the bottom position.

Increase time under tension to strengthen shoulders, pecs, triceps, and stabilizers.

Reinforce bar path and proper mechanics under a slower, more controlled tempo.

Develop explosive power from a dead stop with no bounce or stretch reflex.

This is NOT about lifting maximal weight — it’s about precision under load.

Percentages for Today

For 5 sets of 3 , use:

60–70% of 1RM for newer lifters

65–75% of 1RM for experienced lifters

Top sets should feel hard but never break tempo

If tempo breaks, the weight is too heavy even if the athlete could “muscle it up.”

🧠 What Athletes Should Focus On

Control the 3-second descent — no free falls, no shortcuts.

Own the 1-second pause — full stop on the chest, elbows under the bar, tension locked in.

Explode up — fast, clean drive with the feet planted and the rib cage stable.

Stick to the same bar path every rep — bar over wrists → midline → low chest → back up in a straight line.

Coaching Rule of Thumb

If you cannot maintain the exact tempo for all three reps, the weight is too heavy. Tempo is the point — not the load.

Why This Matters

Tempo work builds:

Stronger connective tissue

More stable shoulders

Better bottom-end strength

Improved awareness of elbow position

A more powerful press when tempo is removed

Tempo benching makes athletes stronger AND safer , especially as loads increase in future weeks.

Daily Bodybuilding Bro – Sesh W.O.D. – 16 Minutes (Checkmark)

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

10 – 12 Banded PVC Bicep Curls

10 – 12 Banded PVC Overhead Tricep Extensions

10 – 12 Banded PVC Reverse Bicep Curls

10 – 12 Banded PVC Tricep Press Downs

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Endurance W.O.D. – 30 Minutes (Time)

For Time:

3 Rounds:

300 Meter Row

10 Renegade Rows with Push Ups on Dumbbells (35s/20s)

Directly Into…

3 Rounds:

300 Meter Ski

15 Ring Rows (Body Parallel to Ground for RX which means you may need a box for your feet)

Directly Into…

3 Rounds:

20/16 Calorie Echo Bike

20 Kettlebell Swings (55/35)

Step 1: DBs: 15s/10s and KB: 25/15

Step 2: DBs: 20s/15s and KB: 30/20

Step 3: DBs: 25s/20s and KB: 35/25

Step 5: DBs: 50s/35s and KB: 70/55

Stimulus:

Build aerobic capacity and muscular endurance under mixed-modality fatigue. The workout is designed so the machines set your pace , while the weighted movements force control, mechanics, and breathing discipline .

This should feel like:

Controlled breathing

Repeatable rounds

No long breaks

Slow burn fatigue that requires composure

If you go out too hot, you’ll blow up.

If you stay disciplined early, you’ll finish strong.

Section Breakdown

Section 1 – Row + Double DB Devil’s Press

This is the grittiest part early on.

The row spikes your breathing, and the devil’s press demands hip power, overhead stability, and pacing discipline .

Stimulus:

Moderate pace on the row → steady, smooth devil’s press.

No sprinting. Aim to keep the back half consistent.

Section 2 – Ski + Ring Rows

This is the mid-workout control piece .

The ski is upper-body driven, and the ring rows force strict pulling.

Stimulus:

Keep everything unbroken but steady , with breathing under control.

Position matters on the ring rows—parallel means difficult , but core engagement is the priority.

Section 3 – Bike + KB Swings

This closes the workout and will test your ability to keep moving while fatigued.

Stimulus:

Steady watts → unbroken swings if possible.

This should feel like the hardest section because you’re finishing with higher fatigue and full-body effort.

Coaching Notes

Row / Ski / Bike

Smooth cadence

No redline early

Sit tall and breathe through each pull

This is where the workout is won: repeatable machine effort

Devil’s Press

Choose a weight you can complete with steady, repeatable reps

Keep hips close to the DBs

Avoid pausing at the bottom—flow through it with control

Save your shoulders by being efficient overhead

Ring Rows

Maintain a rigid plank line

Pull until thumbs hit the rib cage

Adjust foot position to keep every round consistent—not easier, just sustainable

KB Swings

Use your hips

Keep shoulders relaxed

Don’t death-grip the handle

Aim for unbroken, but break once strategically if grip gets sketchy

Final Athlete Guidance

This is a self-regulated endurance effort . The goal is to:

Stay moving

Breathe

Avoid spikes

Keep rounds consistent

If you finish and feel like you paced well, didn’t burn out, and held good form across all three sections, you hit the stimulus perfectly.

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