CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Pausing Bench Press
3 – 3 – 3 – 3 – 3 @ 70%
Pause at the bottom for 3 seconds
**Percentage is generally just guidance. You may load and build heavier if you feel good. For most athletes, 70% – 80% loads between 1 – 5 reps will keep their tendons, joints, and ligaments safe and resilient while making steady progress in strength gain over time.
Intended Stimulus
Today is about:
Positional strength
Control under load
Producing force from a dead stop
At 70%, the weight should feel manageable enough to focus on:
Tension
Bar path
Positioning
Explosiveness off the chest
This is not meant to be a grind session.
Why We Pause
Pausing removes momentum from the lift.
A lot of athletes rely on:
Bounce
Elastic rebound
Stretch reflex
to get out of the bottom of the bench press.
The pause eliminates that and forces the chest, shoulders, and triceps to actually produce the movement from a static position.
What This Builds
Starting Strength
The pause develops force production from the most difficult position of the lift:
Right off the chest
Positional Awareness
If you lose:
Upper back tension
Leg drive
Shoulder position
Bar path discipline
…the pause exposes it immediately.
Control and Stability
You must:
Lower the bar under control
Stay tight at the bottom
Maintain tension while paused
This improves shoulder stability and pressing mechanics.
Execution Notes
Pull the bar down with control
Light touch on the chest
Pause briefly without relaxing
Feet stay active
Upper back stays tight
Drive vertically off the chest
The pause is not rest.
You should remain fully engaged the entire rep.
Common Errors
Crashing the bar into the chest
Relaxing during the pause
Losing upper back tightness
Elbows flaring excessively out of the bottom
Trying to bounce after the pause
Loading Guidance
70% should move:
Smoothly
Explosively
Consistently across all 5 sets
If bar speed falls apart, the weight is too heavy for the intended purpose.
Final Thoughts
If your paused bench is dramatically weaker than your normal bench, you’ve probably been relying more on momentum than position and force production.
Bench Press (Weightlifting Variable Reps & Sets)
Daily Bodybuilding Bro – Sesh – 12 Minutes (Checkmark)
Every Minute on the Minute for 4 Rounds Complete…
Minute 1: 12 – 15 Lying Banded Bicep Curls
Minute 2: 12 – 15 Standing Banded PVC Overhead Tricep Extensions
Minute 3: Rest
Intended Stimulus
This is a light accessory and tissue health session focused on:
Elbow integrity
Arm hypertrophy
Blood flow and recovery
The goal is controlled muscular fatigue, not max loading.
Why These Movements Matter
Biceps
The biceps do more than flex the elbow.
They assist with:
Pull-up mechanics
Grip support
Front rack comfort
Stabilizing the elbow during pulling and Olympic lifts
Healthy biceps and tendons matter for high-volume gymnastics and pulling work.
Triceps
The triceps are responsible for:
Lockout strength
Pressing endurance
Shoulder stability overhead
This carries over directly to:
Bench press
Push press
Handstand push ups
Jerks and overhead work
Movement Notes
Lying Banded Bicep Curls
Upper arm stays fixed
Full extension at the bottom
Controlled squeeze at the top
Slow eccentric
Don’t rush the lowering phase.
Standing PVC Overhead Tricep Extensions
Elbows stay pointed forward/up
Stretch fully overhead
Extend without flaring ribs excessively
Controlled return behind the head
This should challenge the triceps, not the lower back.
Tempo & Tension
These movements work best when:
The concentric is controlled
The eccentric is slower
Tension stays on the muscle the entire set
Avoid “throwing” the band around just to finish reps.
Loading Guidance
Choose band tension that allows:
12–15 quality reps
Constant tension
Full range of motion
If you’re using momentum, the band is too heavy.
Final Thoughts
If the reps get faster as fatigue sets in, you’re avoiding the part of the rep doing the actual work.
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Endurance W.O.D. – 30 Minutes (Time)
For Time…
60/48 Calorie Echo Bike
30 Sandbag Over the Box (100/70) (39″/33″)
40/32 Calorie Echo Bike
20 Sandbag Over the Box (100/70) (39″/33″)
20/16 Calorie Echo Bike
10 Sandbag Over the Box (100/70) (39″/33″)
39″=3x45s + 30 Inch Box and 33″=1×45 + 30 Inch Box
Intended Stimulus
This is a high-output conditioning workout with repeated heavy effort under fatigue.
The bike drives:
Heart rate
Leg fatigue
Breathing demand
The sandbag movement tests:
Hip extension
Midline stability
Work capacity under awkward loading
As the calories decrease, the expectation is that intensity increases.
Time Domain Breakdown
Echo Bike
60/48: 2:30 – 4:00
40/32: 1:30 – 3:00
20/16: :45 – 1:30
Sandbag Over the Box
30 reps: 4:00 – 7:00
20 reps: 2:30 – 5:00
10 reps: 1:00 – 2:30
Workout Expectation
Fast: 14–18 minutes
On pace: 18–24 minutes
Longer: 24–30 minutes
This should feel like sustained heavy breathing with repeated powerful efforts.
Sandbag Over the Box Standard
Athletes:
Pick the sandbag up
Get it onto the box
Push it over the other side
Walk around before beginning the next rep
You are not getting yourself over the box today.
The goal is controlling awkward load under fatigue, not box jumping.
Kettlebell to Box Movement Intent (Step 1)
For the kettlebell variation:
Start low with good position
Grab the handle
Extend aggressively through the hips
Pull elbows high
Guide the kettlebell onto the box
This is not a curl.
The hips should create the movement.
The bumper plate is there to protect the box and create a stable landing surface.
Movement Notes
Echo Bike
First bike should feel aggressive but sustainable
Don’t redline before touching the sandbag
Stay moving immediately into transitions
Sandbag Work
Stay close to the bag
Use hips and legs, not just the back
Don’t rush sloppy reps early
The heavier and taller the implement gets, the more position matters.
Final Thoughts
If you’re standing over the sandbag staring at it between reps, the bike pace was too aggressive.
Step 1:
40/32 Calorie Echo Bike
30 Kettlebell to Box (30/30) (53/35)
30/24 Calorie Echo Bike
20 Kettlebell to Box (53/35)
20/16 Calorie Echo Bike
10 Kettlebell to Box (53/35)
*** Place 10lb plate on top of 30 inch box to prevent any damaged box from dropped kettlebell.
Step 2:
60/48 Calorie Echo Bike
30 Sandbag Over the Box (100/70) (30/24)
40/32 Calorie Echo Bike
20 Sandbag Over the Box (100/70) (30/24)
20/16 Calorie Echo Bike
10 Sandbag Over the Box (100/70) (30/24)
Step 3: Same as Step 4
Step 5: 150/100