CrossFit Republic – CrossFit

Daily Strength W.O.D. – 16 Minutes (5 Rounds for weight)

Bench Press

5 Sets of 5 Reps @ 75 – 85% of your 1RM or Moderately Heavy

Athletes, we’re taking a break this week from dumbbell chest presses to get back on the barbell for some traditional bench. Today’s 5 by 5 is meant to be a moderately heavy maintenance day with a percentage spread that encourages you to go for quality reps. The first two sets will feel good while the last 3 will start to get hard around the 4th and 5th reps of the sets.

Focus on four points of contact:

– Both feet flat on the ground (2)

– Butt on the bench (1)

– Upper Back and Shoulders on the Bench (1)

Do your best to not pick up the bar from the bench until you’ve locked your shoulders down and back into the bench.

Partners spotting their buddies, make sure not to give lift offs that pull athletes out of position and flatten their backs to the bench. That will make the sets a lot harder and load the shoulders which is not what we want.

Bench Press (Weightlifting Variable Reps & Sets)

Daily Bodybuilding Bro-Sesh W.O.D. – 12 Minutes (AMRAP – Rounds)

Every Minute on the Minute Complete the Following…

Minute 1: 10 – 12 Double Dumbbell Lateral Raises (Same Time)

Minute 2: 10 – 12 Double Dumbbell Front Raises (Same Time)

Minute 3: 10 – 12 Double Dumbbell Upright Rows (Same Time)

For a Total of 4 Rounds

Log weight you used across all 4 sets. RX is finishing the rep amounts for all 3 movements all 4 sets.

Daily Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

15/12 Calorie Ski

15 Single Kettlebell Floor Press (55/35)

15/12 Calorie Row

15 Single Kettlebell Horn Curls (55/35)

Modify workout by decreasing kettlebell weight or using two separate kettlebells if one movement is weaker/stronger than the other for you.

Intended Stimulus:

Metabolic Conditioning (Cardio + Muscular Endurance):

Alternating between calorie-based monostructural work (Ski and Row) and pressing/curling keeps heart rate elevated while challenging aerobic and anaerobic systems.

Upper Body Strength Endurance:

Single Kettlebell Floor Press: Targets chest, shoulders, and triceps; emphasizes endurance under fatigue.

Single Kettlebell Horn Curl: Focus on biceps endurance, elbow stability, and control during climbing reps.

Pacing & Strategy:

Athletes must manage fatigue from alternating heavy upper-body sets with high-calorie cardio bursts.

Time Domain Stress:

25-minute AMRAP provides moderate-to-high aerobic demand with repeated local muscular failure, emphasizing work capacity and recovery under fatigue.

Key Takeaways for Athletes:

Focus on efficient transitions to preserve energy.

Maintain strong form on pressing/curling to avoid technique breakdown as reps climb.

Use consistent breathing patterns during calorie work to manage heart rate.

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