CrossFit Republic – CrossFit

Daily Strength W.O.D. – 12 Minutes (3 Rounds for weight)

Front Squats

Set 1: 5 Reps @ 60% 1RM

Set 2: 5 Reps @ 70% 1RM

Set 3: 5+ Reps @ 80% 1RM

This week, we’re back to the top of our line up for the Front Squat cycle with a 3 by 5 (5+ on the last set) building up in weight since the first time we did this rep scheme. As you progress through this front squat cycle, it’s important to remember that the gains are made in that last set of max effort in each session. If you’re never giving yourself a challenging goal or pushing yourself to get there, you’re cheating yourself and barring yourself from the results you’ve been looking for in your strength gains.

Daily Conditioning W.O.D. – 15 Minutes (Time)

5 Rounds for Time of…

12 Chest to Bar Pull Ups

12 Wall Balls 30/20

12 Box Jumps 30/24

Today’s workout is a classic triplet: a gymnastics movement, a plyometric movement, and one traditional CrossFit movement. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the heavier wall ball, today is a good day for that. On the wall balls, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.

Scaling: Reduce the weight of the medicine ball. Reduce the height of the box.

To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall balls, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.

In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall balls, perform medicine ball squats for an overhead limitation or wall ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.

Intermediate option:

5 Rounds for Time of…

12 Pull Ups

12 Wall Balls (20/14)

12 Box Jumps (24/20)

Beginner option:

5 Rounds for Time of..

8 Ring Rows

12 Wall Balls 10/6

12 Box Step Ups

Daily Endurance W.O.D. – 25 Minutes (Time)

For Time…

Buy In: 1000/800 Meter Row or 800 Meter Run

5 Rounds of…

20 Wall Balls (20/14)

15 Chest to Bar Pull Ups

10 Box Jumps (24/20)

Buy Out: 1000/800 Meter Row or 800 Meter Run

Chest to Bar Pull Up Modifications

– Pull Ups (Chin Over Bar)

– Jumping Chest to Bar or Chin Over Bar Pull Ups

– 10 Ring Rows

– 10 Strict Pull Ups

Box Jump Modification

– Reduce Height of Jump

– Box Step Ups