CrossFit Republic – CrossFit
Daily Strength W.O.D. – 12 Minutes (5 Rounds for weight)
Standing Strict Shoulder Press (From the Rack)
5 Sets of 10 Reps @ 50% of RM
Today’s strict press session is a maintenance session before we increase our percentages for the next three weeks of our 5-3-1 rep scheme.
Don’t underestimate this session. It will still be challenging and you’ll need to focus on bracing the core across all five sets to achieve each lift.
Daily Conditioning W.O.D. – 15 Minutes (Time)
For time:
21 Chest to Bar Pull Ups
6 Wall Walks
18 Chest to Bar Pull Ups
5 Wall Walks
15 Chest to Bar Pull Ups
4 Wall Walks
12 Chest to Bar Pull Ups
3 Wall Walks
9 Chest to Bar Pull Ups
2 Wall Walks
6 Chest to Bar Pull Ups
1 Wall Walk
3 Chest to Bar Pull Ups
Scaling:
Today’s workout is a challenging gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.
Intermediate option:
For time:
14 Chest to Bar Pull Ups
6 Wall Walks
12 Chest to Bar Pull Ups
5 Wall Walks
10 Chest to Bar Pull Ups
4 Wall Walks
8 Chest to Bar Pull Ups
3 Wall Walks
6 Chest to Bar Pull Ups
2 Wall Walks
4 Chest to Bar Pull Ups
1 Wall Walk
2 Chest to Bar Pull Ups
Scaled option:
For time:
14 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
6 Half Wall Walks
12 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
5 Half Wall Walks
10 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
4 Half Wall Walks
8 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
3 Half Wall Walks
6 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
2 Half Wall Walks
4 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
1 Half Wall Walk
2 Pull Ups, Banded Pull Ups, or Jumping Pull Ups
Beginner:
For time:
12 Seated Strict Barbell or Ring Pull Ups or Ring Rows
3 Inch Worm to Push Up
10 Seated Strict Barbell or Ring Pull Ups or Ring Rows
3 Inch Worm to Push Up
8 Seated Strict Barbell or Ring Pull Ups or Ring Rows
3 Inch Worm to Push Up
6 Seated Strict Barbell or Ring Pull Ups or Ring Rows
3 Inch Worm to Push Up
4 Seated Strict Barbell or Ring Pull Ups or Ring Rows
3 Inch Worm to Push Up
2 Seated Strict Barbell or Ring Pull Ups or Ring Rows
Endurance W.O.D. – 25 Minutes (Time)
For Time…
5 Rounds for Time of…
21/17 Calorie Row or Ski
15 Strict Press (75/55)
9 Chest to Bar Pull Ups
3 Wall Walks
RX: 95/65
Scaled: 45/35
Barbell comes from the floor.
Modify Chest to Bar Pull Ups (All 1:1)
– Pull Ups (Jumping, Banded, Seated, Etc)
– Seated Strict Pull Ups (Barbell or Rings)
– Seated PVC Banded Lat Pull Downs
Wall Walks (All 1:1)
– Half Wall Walk
– Box Pike Walk Ups
– Inchworm to Push Ups