CrossFit Republic – CrossFit
Daily Strength W.O.D. – 18 Minutes (6 Rounds for weight)
Every 3 Minutes on the 3 Minutes Complete…
3 Back Squats (From the Rack)
70%, 75%, 80%, 80%, 80%, 80-85%
Score all 6 sets
Athletes, today’s back squat will be in our strength zone for rep range. We’ve been working a lot of hypertrophy and tempo squatting lately so today, I want you to take two things from what you’ve learned from those experiences:
Staying engaged in the core and back as you externally rotate at the hips driving the knees over the toes throughout the entire length of the set.
Maintaining a steady tempo from start to finish, not rushing to the bottom of our squat and staying patient as we drive out of the hole and through those sticky points .
Daily Conditioning W.O.D. – 10 Minutes (Time)
For Time
3 Rounds
250/200 Meter Row or 12/10 Calorie Bike
10 Back Squats (135/95)
10 Bar Facing Burpees
Barbell comes from the floor.
RX+: 155/105
Intermediate: 115/85
Scaled: 95/65
Beginner: 75/55
Athletes, this short sprint workout today is meant to test the muscular endurance of our legs as well as our core with an elevated heart rate. While the rep amount is low in volume today, what we will accomplish will be big especially coming off of those heavy back squats in the previous part of the daily workout. Shoot for a 6 – 9 Minute workout today. The low time cap will keep us honest.
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible of…
20/16 Calorie Ski
16 Double Dumbbell Front Squats (35s/25s)
12 Burpees Over the Dumbbells
8 Double Dumbbell Front Rack Forward Lunges (R/L=2) (35s/25s)
RX+: 50/35
Scaled: 25/15
Beginner: 15/10
Athletes, when you set your dumbbells down from your front squats, I’d like you to put them in a line creating a longer barrier. The reason being is to ensure everyone is hitting the same standard of passing their feet OVER the dumbbells and not behind the dumbbells. a longer target will ensure that the standard can be held more objectively.