CrossFit Republic – CrossFit

“We must give up many things to which we are accustomed, things which we think indispensable to life.” — Seneca, Letters to Lucilius

Addiction is not defined by excess.

It’s defined by the inability to abstain.

The moment something feels necessary , freedom is already compromised.

Not because the thing is evil, but because self-command has been surrendered.

Social media. Food. Gossip. Substances. Soda. Biting your nails.

Different objects. Same loss.

Freedom is not indulgence without limits.

Freedom is the capacity to abstain by choice, not force.

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

0 – 8 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Bench Press (Log both dumbbells of last set)

8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Rows (Log both dumbbells of last set)

16 – 24 Minutes: 4 Sets of 12 – 15 Incline Bench Double Dumbbell Tricep Extensions (Log both dumbbells of last set)

24 – 32 Minutes: 4 Sets of 12 – 15 Incline Bench Double Dumbbell Bicep Curls (Same Time) (Log both dumbbells of last set)

Today’s bro sesh is a full body push-pull (minus legs) at hypertrophy rep ranges.

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Endurance W.O.D. (Hyrox Style) – 30 Minutes (Time)

For Time…

1000 Meter Row

300′ Plate Overhead Carry (45/25) (Down and Back 6 Times)

1000 Meter Ski

200′ Plate Pinch Carry (45s/25s) (Down and Back 4 Times)

1000 Meter Row

100′ Broad Jumps (Down and Back 2 Times)

1000 Meter Ski

50′ Bear Crawl Plate Push (Down and Back 1 Time) (45/25)

Cones 25′ Apart

Step 1 (Beginner):

500 Meter Row

300′ Plate Overhead Carry (25/10) (Down and Back 6 Times)

500 Meter Ski

200′ Plate Pinch Carry (25/10) (Down and Back 4 Times)

500 Meter Row

100′ Broad Jumps (Down and Back 2 Times)

500 Meter Ski

50′ Bear Crawl Plate Push (Down and Back 1 Time) (25/10)

Step 2 (Scaled):

800 Meter Row

300′ Plate Overhead Carry (35/25) (Down and Back 6 Times)

800 Meter Ski

200′ Plate Pinch Carry (35/25) (Down and Back 4 Times)

800 Meter Row

100′ Broad Jumps (Down and Back 2 Times)

800 Meter Ski

50′ Bear Crawl Plate Push (Down and Back 1 Time) (35/25)

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