CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)
4 Sets for Load of…
8 Double Dumbbell Z Press (From the Floor)
Intended Stimulus
This is a strict shoulder strength and positional control day . By sitting on the floor, you remove:
Leg drive
Hip extension
Any ability to compensate with the lower body
What’s left is pure pressing strength and midline control .
This will show you very quickly how much your overhead strength normally relies on the legs as well as many other movements that rely on the feet to help generate force for the glutes and midline.
Why This Matters
In most pressing:
You’re rooted through the feet
Glutes help stabilize and extend
The hips contribute to power and position
Here, none of that exists.
If you lose position:
You lean back
You lose your brace
The press becomes inefficient or fails
This teaches you how to create a stable pressing position without help .
Execution Notes
Sit tall with legs straight
Chest up, ribs down
Brace before every rep
Press vertically and don’t drift forward
If you can’t stay upright, the weight is too heavy.
Key Focus
Midline
You must create your own stability
No back arch to finish reps
Stay stacked from hips → ribs → shoulders
Shoulders & Arms
Full lockout overhead
Control the descent
Keep dumbbells balanced and even
Loading Guidance
Build across all 4 sets
Choose weights that allow all 8 reps with control
Final sets should be challenging but not sloppy
If reps turn into a grind with loss of posture, reduce the load.
What You Should Notice
How much harder pressing feels without leg drive
Where your position breaks down first
Whether you can stay stacked as fatigue builds
Final Thoughts
If you have to lean back to finish a rep, you’ve already lost the position.
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Daily Conditioning W.O.D. – 15 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 3 Minutes of…
Buy In: 300′ Bearhug Sandbag Carry (150/100)
30 Double Unders
10 Double Dumbbell Push Press (50s/35s)
Rest 3 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of…
Buy In: 200′ Bearhug Sandbag Carry (150/100)
30 Double Unders
10 Double Dumbbell Push Press (50s/35s)
Rest 3 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of…
Buy In: 100′ Bearhug Sandbag Carry (150/100)
30 Double Unders
10 Double Dumbbell Push Press (50s/35s)
*Score: Add up all the rounds and add up all the reps across the three separate AMRAPs. That’s your score.
**Cones 25′ Apart
***The sandbag carry is ONLY a buy in for each separate AMRAP. Once it’s done, you are only doing double unders and push press.
Intended Stimulus
This is a repeat sprint workout with decreasing buy-ins .
The sandbag carry front-loads fatigue into your arms, shoulders, and midline. Once you clear it, the workout becomes a fast cycle between double unders and push press.
Each interval should feel like:
A short grind to get through the carry
Then a fast push to accumulate rounds
Time Domain Breakdown
Buy In Expectations
300′ Carry: 1:15 – 2:00
200′ Carry: :45 – 1:30
100′ Carry: :25 – :60
Working Window (DU + Push Press)
Round pace: :45 – 1:15 per round
If the first carry takes over 2:00, the load is too heavy for today.
How This Should Feel
Interval 1: Limited time to work after the carry
Interval 2: More opportunity to settle into a rhythm
Interval 3: Short buy-in, higher output
You should see your best round count in the final interval .
Movement Notes
Sandbag Carry
Stay tall
Keep the bag high and tight
Short, controlled steps
Don’t rush and just don’t stop.
Double Unders
Settle your breathing quickly
Avoid big misses early
Push Press
Use the legs every rep
Keep dumbbells stacked overhead
Fast, controlled cycling
Pacing Strategy
Don’t sprint the first carry
Transition immediately into your first round
Keep DU and push press sets efficient and repeatable
The workout is won by how quickly you can start working after the buy-in , not how fast you carry.
Final Thoughts
If you’re standing still after the carry, you went too hard on it.
Step 1:
Sandbag (M): 70/Plate (F): 45
30 – 45 Singles
Dumbbells: 20s/10s
Step 2:
Sandbag: 100/70
45 Singles
Dumbbells: 25s/15s
Step 3:
Dumbbells: 35s/20s
Step 5: 70s/50s
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
100′ Plate Bearhug Carry (45/25)
30 Double Unders
10 Double Dumbbell Seated Z-Press (35s/20s)
100′ Plate Overhead Carry (45/25)
30 Double Unders
10 Double Dumbbell Standing Strict Press (35s/20s)
100′ Plate Pinch Carry (Switch hands as needed) (45/25)
30 Double Unders
10 Double Dumbbell Push Press (35s/20s)
Intended Stimulus
This is a long shoulder and grip endurance workout with continuous aerobic demand.
Each section builds:
Carry → positional fatigue
Double unders → breathing spike
Press → shoulder output
You’re cycling through three pressing patterns :
Z Press (pure stability)
Strict Press (upper body strength)
Push Press (leg-assisted output)
The goal is to keep moving for 25 minutes without long breaks .
Time Domain Breakdown
Carries (each 100′): :45 – 1:30
Double Unders (each 30): :30 – :60
Pressing (each set of 10): :30 – 1:00
Round Expectation
Full round: 5:00 – 7:00
Expect 4–5 rounds depending on pacing
If rounds are exceeding 7+ minutes early, adjust load or DU volume.
Movement Notes
Carries
Stay tall and controlled
Don’t let the implement pull you out of position
Smooth steps and no rushing
Double Unders
Relax shoulders
Settle breathing quickly
Avoid big misses
Z Press
Stay upright and no leaning back
Full lockout
Controlled reps
Strict Press
No leg drive
Strong midline
Smooth bar path
Push Press
Use legs to stay efficient
Don’t turn this into a strict press late
Pacing Strategy
Keep carries steady, not rushed
Use double unders to regain control
Press in quick, repeatable sets
This workout falls apart when grip and shoulders go early.
Final Thoughts
If your pressing starts turning into a lean-back press, you’ve lost the purpose of the workout.
Step 1: 20s/10s and 45 Singles
Step 2: 25s/15s and 45 Singles
Step 3: Same as RX