CrossFit Republic – CrossFit

🇺🇸 THE ALL-AMERICAN CHALLENGE 🇺🇸

From July 1 – 31 we are teaming up with Ruck ‘N’ Run to get our community motivated and moving in celebration of our Nation’s 249th Birthday!

Here’s the challenge:

– Read the Declaration of Independence

– Ruck and/or Run 17.76K (11.03 miles) in July

– Complete 249 reps of each movement in the flyer

How to Support and Participate:

1. Check in to CrossFit Republic on Facebook and use #ALLAMERICAN in your caption every day during the month of July.

2. Tag CrossFit Republic and @ Ruck ‘N’ Run in your post.

3. Optional but Encouraged: Sign up officially with the link in the comments or scan the QR code at the gym.

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

0 – 8 Minutes: 4 Sets of 12 – 15 Double Dumbbell Bench Press (Score both dumbbells)

8 – 16 Minutes: 4 Sets of 12 – 15 Single Dumbbell Pull Overs (Score both dumbbells)

16 – 24 Minutes: 4 Sets of 12 – 15 Isometric Double Dumbbell Curls (Each Side) (Score both dumbbells) Athletes, for this movement, I want you to perform 4 to 5 Reps on one arm, then switch and do 4 – 5 reps on the other. Keep switching until you get to your target 12 or 15 on each arm. The isometric hold will change each time which makes this style and method way more challenging.

24 – 32 Minutes: 4 Sets of 12 – 15 Double Dumbbell Overhead Tricep Extensions (Score both dumbbells)

All reps are in hypertrophy range today which is focused on building lean muscle mass. The intent of today is not super heavy but for a deep burn and solid pump.

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Endurance W.O.D. – “Watson” – 30 Minutes (Time)

Athletes, this workout was written and completed by Clint Watson last week and I thought it was written pretty well for a general endurance workout. He did a mile run for the buy in and buy out, so I’ve dropped it down to an 800 and brought the time cap from his original 35 minutes down to 30. Enjoy….and if you don’t enjoy…blame him.

For Time…

Buy In: 800 Meter Run

5 Rounds

30 Ab Mat Sit Ups

30 Second Front Elbow Plank

30 Second Left Elbow Side Plank

30 Second Right Elbow Side Plank

30 Goblet Rear Lunges with Kettlebell (53/35) (R/L=2)

Buy Out: 800 Meter Run

If unable to run, modify with a 1000/800 Meter Row or 60/48 Calorie Bike

Scaled/Beginner Version

Buy In: 400 Meter Run or 500/400 Meter Row or 30/24 Calorie Bike

20 Ab Mat Sit Ups

30 Second Front Elbow Plank

30 Second Left Elbow Side Plank

30 Second Right Elbow Side Plank

20 Goblet Rear Lunges with Kettlebell (35/20 (R/L=2)

Buy Out: 400 Meter Run or 500/400 Meter Row or 30/24 Calorie Bike

Extra Work – 20 Minutes (Checkmark)

Strict Gymnastics EMOM

Odd Minutes: 3-5 Strict Pull Ups

Even Minutes: 100′ Double Kettlebell Farmer’s Carry (70s/55s) (Cones 50′ Apart)