CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)
Seated Barbell Strict Press on Box
5 – 5 – 5 – 5 – 5+
Build across the first three sets of 5
Sets 4 and 5 use the same load
Final set ( 5+ ) is an AMRAP set with clean reps only
Loading: ~ 60–70% of your standing strict press 1RM
Choose a box height that allows both feet flat on the floor .
Intended Stimulus
This is a pure upper-body pressing session with the lower body removed from the movement. Sitting eliminates leg drive and forces the shoulders and trunk to do all the work.
The goal is:
Build strict pressing strength
Improve midline control while pressing
Accumulate quality volume without turning reps into grinders
Setup & Execution
Sit tall on the box — no leaning back.
Feet flat and stable.
Brace your core before every rep.
Bar starts in a solid front rack.
Press straight overhead to full lockout.
Reset and re-brace between reps.
If you have to lean back or use momentum, the weight is too heavy.
Loading Guidance
Sets 1–3: Build to a challenging working weight.
Sets 4–5: Stay at that weight.
Final set: Aim for 5–8 strong reps , not failure.
Rule of Thumb
If your torso turns the lift into an incline press, stop the set.
Strict means strict.
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Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 12 Minutes of…
100 Meter Run
9 Push Press (115/85) (From the Floor)
6 Box Overs (24/20)
Modify run with a 9/6 Calorie Echo Bike (Scaled)
If you’re a far distance from the door and want to maintain intensity without walking across the room, coaches can set up cones 30′ apart and you can perform 30′ shuttle runs. (Down and Back = 1).
Intended Stimulus
This is a fast, repeatable conditioning workout built around short bursts of running and quick barbell cycling.
The run elevates heart rate.
The push press tests breathing under load.
The box overs prevent full recovery and keep the pace honest.
The goal is steady rounds with minimal downtime , not sprinting the first few minutes.
How This Should Feel
Breathing stays elevated the entire workout
Barbell should feel moderate and repeatable
Rounds should stay consistent from start to finish
If push press sets turn into singles early or transitions slow dramatically, the load is too aggressive.
Movement Notes
Run
Smooth and controlled pace
Sprinting early will slow the barbell later
Push Press
Clean the bar once, then complete all reps
Use the legs — this is not a strict press
Aim for unbroken or one quick break
Box Overs
Step or jump — choose what keeps breathing steady
Stay efficient, no rushing sloppy reps
Big Picture
This workout rewards:
Efficient transitions
Repeatable barbell sets
Consistent pacing across all 12 minutes
Smooth rounds beat fast rounds.
Step 1:
50 Meter Run
9 Push Press (45/35)
6 Box Overs (20/16) or Plat Overs (Jump or step)
Step 2:
100 Meter Run
9 Push Press (75/55)
6 Box Overs (24/20) or Box Step Overs
Step 3:
100 Meter Run
9 Push Press (95/65)
6 Box Overs (24/20)
Step 5:
100 Meter Run
9 Push Press (135/95) (From the Floor)
6 Box Overs (30/24)
Endurance W.O.D. – 30 Minutes (Time)
For Time…
800 Meter Run
20 Double Dumbbell Push Press (35s/20s)
20 Box Overs (24/20)
600 Meter Run
20 Double Dumbbell Push Press (35s/20s)
20 Box Overs (24/20)
400 Meter Run
20 Double Dumbbell Push Press (35s/20s)
20 Box Overs (24/20)
200 Meter Run
20 Double Dumbbell Push Press (35s/20s)
20 Box Overs (24/20)
Modify runs (scaled) with Row
1000/800
750/600
500/400
250/200
Intended Stimulus
This is a long conditioning workout built around descending run distances paired with repeatable upper-body and leg fatigue.
The runs start long and get shorter, but fatigue continues to build. The push press and box overs are repeated four times to create accumulated shoulder and leg fatigue while breathing stays elevated.
The goal is consistent pacing from start to finish , not an aggressive first run followed by a slowdown.
How This Should Feel
Early runs feel controlled and slightly conservative
Shoulders and legs fatigue steadily across rounds
The final 400m and 200m runs feel faster but more uncomfortable
You should be moving almost continuously with minimal standing rest.
Movement Notes
Runs
Smooth, repeatable pace
Avoid sprinting the 800m
The workout is won by staying consistent, not by winning the first run
Double Dumbbell Push Press
Use the legs — dip and drive every rep
Aim for unbroken or one quick break
Keep dumbbells stacked overhead at lockout
Box Overs
Step or jump based on what keeps breathing controlled
Smooth transitions over speed
Pacing Strategy
First round should feel slightly conservative
Middle rounds are where discipline matters
Final round is where you can push the pace
Big Picture
This workout trains:
Aerobic endurance
Shoulder stamina under fatigue
Consistent pacing across long efforts
Stay patient early, keep moving, and finish strong.
Step 1: 20s/10s for Dumbbells and 20/16 for Box
600 Meter Run (750/600 Meter Row)
400 Meter Run (500/400 Meter Row)
200 Meter Run (250/200 Meter Row)
100 Meter Run (150/100 Meter Row)
Step 2: 25s/15s for Dumbbells and 24/20 for Box
600 Meter Run (750/600 Meter Row)
400 Meter Run (500/400 Meter Row)
300 Meter Run (375/300 Meter Row)
200 Meter Run (250/200 Meter Row)
Step 3: Same as Step 4
Step 5: 50s/35s