CrossFit – Thu, Jun 19

CrossFit Republic – CrossFit


Phat Muscle Project Re-Stock!

There’s nothing better than a sick pump followed by a perfectly timed protein shake with some creatine…okay maybe that’s an exaggeration. But’s it’s pretty good.

Take a look at the shelves and ask any of the coaches if you have any questions about what you see available and how it can be used to supplement and enhance your performance.

I’ve personally experienced great results with the #HardToKill pre-workout before my bro-sesh days. The cosmic orange and the unicorn candy are great.

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

Bench Press

5 Sets of 3 @ 80%~ of 1RM

Athletes, lets get back under the bar today for bench press. We’re going to hit a traditional 5 by 3 today at a heavy load. 80% is the minimum as well as the standard today. If you stick with 80, then great! If you’re feeling way stronger, move it on up. Don’t sacrifice your form for scoreboard today. The idea is a good quality 5 by 3 on the bench.

Record all 5 sets

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

Every 3 Minutes on the 3 Minutes for 15 Minutes Complete…

10 – 12 Double Dumbbell Bicep Curls (Simultaneous)

10 – 12 Standing Single Dumbbell Overhead Tricep Extensions

:30 Second HEAVY Double Dumbbell or Kettlebell Farmer’s Hold

Rest in remaining time.

Score is total weight of each round for 5 rounds. Only mark RX if you complete every round as prescribed.

Endurance Functional Bodybuilding – 30 Minutes (Time)

For Quality and Time…

Buy In: 250/200 Meter Ski

3 Rounds

100 Meter Double Kettlebell Farmer’s Carry (53/35)

15 Kettlebell Horn Curls (53/35)

100 Meter Double Kettlebell Farmer’s Carry (53/35)

20 Single Arm Kettlebell Chain Saw Rows (10 Each Arm)

100 Meter Double Kettlebell Farmer’s Carry (53/35)

15 Kettlebell Tricep Dips

100 Meter Double Kettlebell Farmer’s Carry (53/35)

20 Kettlebell Pike Leg Lift Overs (R/L=2)

Buy Out: 250/200 Meter Row

Buy Ins can both be substituted with a 200 meter run.

Intermediate: 35/20

Scaled: 25/15

Substitute bench dips or foot assisted ring dips if struggling with the kettlebell dips on the floor.

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