CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (Weight)
Establish a 1 Rep Max Strict Press (Standing Shoulder Press) From the Rack.
Athletes, great job finishing the front squat cycle strong and congrats to everyone who managed to snag a new PR. It’s amazing what one day a week for a few months can do for our goals. Remember to apply that to your lives outside of the gym. A little bit of consistent effort over a set period of time yields results as long as you’re patient and work hard when it matters.
Now that the front squats are complete, I’d like to focus efforts on our overhead strength. We will be entering a strict press cycle over the next few months following the same “5-3-1” methodology.
Shoulder Press (Log your 1 Rep Max Here for Wodify Tracking)
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Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)
Complete as many reps as possible in 12 minutes:
4 Wall Walks
8 Chest to Bar Pull Ups
12 Single Dumbbell Overhead Stationary Lunges (50/35)
RX+: 70/50
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.
Intermediate option:
Complete as many reps as possible in 12 minutes:
2 Wall Walks
8 Kipping Pull Ups (Any Variation)
12 Single Dumbbell Overhead Stationary Lunges (35/20)
Scaled/Beginner Option:
Complete as many reps as possible in 12 minutes:
60′ Double Dumbbell Bear Crawl (15s/10s) (PREFERRED OPTION) (30′ Down, 30′ Back)
8 Jumping Pull Ups or Seated Barbell Pull Ups or Banded Strict Pull Ups
12 Single Dumbbell Overhead (Or Front Rack) Stationary Lunges (15/10)
Other modifications for the wall walks include half wall walks, box pike walks starting in the high plank position, and inch worms to push up.
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Endurance W.O.D. – 25 Minutes (Time)
Buy In: 250/200 Meter Ski
10 Rounds
4 Barbell Strict Press (95/65)
8 Pull Ups
12 Single Dumbbell Overhead Stationary Lunges (35/20) (R/L = 2)
Buy Out: 250/200 Meter Ski
RX+: Barbell – 115/85 and Chest to Bar Pull Ups
Intermediate: Barbell – 75/55
Scaled: Barbell – 65/45, 25/15
Beginner: Barbell – 45/35, DB – 15/10
Stimulus
– Shoulder targeted workout with relatively low rep ranges in each set but a decent amount of volume overall. Each round in about 1:30 – 2:00. Switch arms as needed on the overhead lunges.
– Strict Press in :10 – :15 Seconds
– Pull Ups in :15 – :30 Seconds
– Lunges in :30 – :45 Seconds
Overhead Walking Lunge Modification
– Reduce Weight
– Stationary Lunges in Front Rack
– 12 Bulgarian Split Squats (6 Each Leg)
Extra Work – 12 Minutes (Checkmark)
12 Minute EMOM
Minute 1: Standing Suit Case March (55/35lbs KB) (Left Hand)
Minute 2: Standing Suit Case March (55/35lbs KB) (Right Hand)
Minute 3: Kettlebell Hand to Hand Pass (35/25)