CrossFit Republic – CrossFit
Daily Bodybuilding Bro-Sesh – 32 Minutes (4 Rounds for weight)
0 – 8 Minutes: 4 Sets of 8 – 10 Reps of Double Dumbbell Incline Chest Presses (Moderate to Moderately Heavy Sets) (Score both dumbbells of last set)
8 – 16 Minutes: 4 Sets of 10 – 12 Double Dumbbell Incline Chest Flys (Moderate Sets) (Score both dumbbells of last set)
16 – 24 Minutes: 4 Sets of 10 – 12 Prone Double Dumbbell Incline Bicep Curls (See Video) (Score both dumbbells of last set)
24 – 32 Minutes: 4 Sets of 10 – 12 Prone Incline Double Dumbbell Incline Tricep Kickback (See Video) (Score both dumbbells of last set)
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Endurance W.O.D. – 30 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 30 Minutes of…
20/16 Calorie Row
50′ Kettlebell Farmers carry (50 ft) (55s/35s)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Step 1 (Beginner): 20 Minutes and 20s/15s
Step 2 (Scaled): 35s/25s
Step 3 (Intermediate): 40s/35s
Step 4 (RX+): 70s/55s
Intended Stimulus
8 – 12+ Rounds.
Aim to complete each row in 90 seconds or less.
Loading on the kettlebell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken.